18062013

Warm up.
Stretching.

3 rnft
10 GHD sit up
10 +10 KB Snatch 16 kg
20 ASq

1. Jerk
    EMOM :
    80 x 4 in 5 min
    90 x 2 in 5 min
2 min rest
    100 x 1 ( split) in 5 min

2. Hor. ring Pull ups
   5 x 10 reps.

3. 21-15-9
    DL 100 kg
    BJ 61 sm
3:33


Evening:
warm up

Hang Power Snatch. Many reps. 35-45 kg

5 rnft (80-90 % effort)
10 Squat Clean + Truster 2 x 18 kg DB
15 C2B pull ups
20 Sit ups
50 DU

Stretching