Open Prep 36

WOD:
LPO-
4-3-4-3 Power Snatches-OHSs@70-75kg
4-3-4-3 Hang Power Cleans (2 sec pause below knee)@85-90kg
4-3-4-3 Push Jerks@95-100kg
6x4 Jerk Lunges@80kg (switched legs each set)
6x4 Drop Snatchy Snatch Balances haha @70kg
6x4 Clean Pulls@140kg
3x60 GHD Plank holds

Open Prep 35

WOD:
MetCon-
20 Min. EMOM:
1-Run 200m
2-15 Burpees

rest 2 min.
8 min. AMRAP
5m HS Walk
1 Strict RMU
1 LLRC

4 rds, 10m

3x10/10 Side Plank w/ Hip Adduction on Bench-10 GH Raises

Open Prep 34

LPO-
5 Muscle Snatches@60kg
5 Muscle Snatches@60kg
4 Muscle Snatches@65kg
3 Muscle Snatches@70kg
2 Muscle Snatches@75kg
1 Muscle Snatch@80kg (F)

Dona Rita
23 Rds for Time:
1 Clean@100kg
19 DU
10:06

1 Clean 4 Push Presses@85kg
1 Clean 3 Push Presses@95kg
1 Clean 2 Push Presses@100kg
1 Clean 1 Push Press@@105kg
1 Clean 1 Push Press@@110kg

6x5 Hang Snatch High Pulls@90kg
6-6-4-3-2-1 Front Squats@80kg-85kg-90kg-100kg-110kg-120kg

3x20m/20m Front Rack Walk@2-32kg 10/10 Bent Over Uni Lateral Rows@32kg

Open Prep 33

WOD:
MetCon-
3 LLRC in warm up
5 Min. Window:
Run 400m
Max reps :
5 Chest to Bars
4 Toes to Bars
3 BMUs
rest 3 min.
12 Min. AMRAP:
30 Single Arm KB Clean and Jerks@24kg
20 Burpee Over the KB
10 Strict HSPU

2 rds 4 Chest to Bar
2 rds 16 C+J

2x Ring Dips - 21 style

9 min EMOM:
1-12 Cal Assault Bike
2-24 Air Squats
3-36 Russian Twists@10kg (18/18)

Open Prep 32

WOD:
LPO-
2x3 Hang Power Snatches-3 OHS@70kg
3 Hang Power Snatches-3 OHS@75kg
2 Hang Power Snatches-2 OHS@80kg
2 Hang Power Snatches-1 OHS@85kg
1 Hang Power Snatch-1 OHS@90kg
1 Hang Power Snatch-1 OHS@91kg (hang squat snatch)

6x4 Hang Power Cleans@85kg
6x4 Push Jerks@85kg
6x4 Jerk Lunges@80kg
6x4 Clean Pulls@135kg

2x30 sec. Banded March-30 sec. GHD plank@5 kg-30 sec Iso hold Back ext @20kg on back

Open Prep 31

WOD:
MetCon-
20 Min. EMOM:
1-Max Cals Bike (goal was 15 )
2-1 Attempt Max HS Walk

1-16-15.8-16.4-14.9-15.5-12.9-14.8-13.8-10-13.9 Cals
2-7-.5-10-4-9-6-4-5-9-8.5 Meters

2x10 GH Raises

Open Prep 30

WOD:
LPO-
5 Muscle Snatches@60kg
4 Muscle Snatches@65kg
3 Muscle Snatches@70kg
2 Muscle Snatches@75kg
5 Muscle Snatches@65kg
1 Muscle Snatch@80kg (F)

4 Hang Power Cleans@85kg
3 Hang Power Cleans@95kg
2 Hang Power Cleans@100kg
5 Hang Power Cleans@90kg
1 Hang Power Clean@105kg

1 Clean 4 Push Presses@85kg
1 Clean 3 Push Presses@95kg
1 Clean 2 Push Presses@100kg
1 Clean 4 Push Presses@90kg
1 Clean 1 Push Press@@110kg (F)

6x5 Hang Snatch High Pulls@90kg
6-4-3-2-6-1 Front Squats@80kg-90kg-100kg-110kg-90kg-120kg

2x20m/20m Suitcase Walk@40kg 10/10 Renegade Rows