Saturday 01.10.2016


3 or 5k run to start your day? Meet in the gym at 7:45.

L1) 3 Rounds

10 Push ups

10 Deadlifts

200m Row

L2) In teams of 3:

50 Calorie Row

50 Clean & Jerks 95/65

50 Calorie Row

50 Clean & Jerks 115/75

50 Calorie Row

50 Clean & Jerks 135/95

Comp) 1) Snatch Doubles at 60, 70, 75 & 80% then a heavy single (heavy does not mean max)

2) Clean Doubles at 60, 70, 75 & 80% then a heavy single

3) Back Squat 1 x 4 at 78%

1 x 1 at 83%

1 x 4 at 78%

1 x 1 at 86%


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