10052013

Warm up.
Stretching.

3 rnft
10 GHD sit up
10 Trusters 20 kg
10 strict pull up

1. Skill.  Snatch Complex
    Power Sna - Hang Squat Sna - OHSquat
    1-1-1
    30/40/50/60 x 5 set. Rest 30-40 sec

2.  Bench Press
     Heavy Single
     50/15;80/5
     100/1 110/1. 120/1. 130/1. PR

3. Squat Elisabeth
    21-15-9
     Sq Clean 60 kg
     Ring Dips
      6:40
4.  HSPU + Strict pull up (revers grip)
     Ladder +1 up to 10. Every min.