25052013

Warm up
Stretching

3 rnft
10 GHD sit up
10 PCl 20 kg
10 HSPU

1. Snatch
    Wu 40 -60 kg
     70 x 1 x 20 sets.  Rest 45 sec

2. Snatch Pull
     80 x 4 x 4.

3. EMOM in 12 min
     Odd W PU  +15 kg x 6 reps
     Even W RDips +15 kg x 8 reps

4. 3 rnft
     Farmer Walk 2 x 30 kg DB ~ 60-70 m
     20 HExt +15 kg

Stretching