SATURDAY 12-05-2018

SATURDAY 12-05-2018
12-05-2018 Admin

GI JOZI

In teams of 4 -each buddy starts at a different station then rotates

*30 min time cap*

10,9,8,7,6,5,4,3,2,1,reps of
Weighted squat jump
L1-ring rows/ L2-strict pull-ups
Ab mat sit-up with twist
Single leg KB Deadlift / leg

BARBELL CLUB

A. SNATCH

1 x 3, 75%
2 x 3, 80%
2 x 2, 85%

B. CLEAN + JERK

1 x 3+1, 75%
2 x 3+1, 80%
2 x 2+1, 85%

C. STRENGTH

Halting clean deadlift
3 x 3 (100%, 105%, 110%)
-Halt at mid-thigh and hold for 3 sec

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