Warm-Up:
Swings: 2x20(10+10)x20 kg.
Goblet Squats: 2x10x16 kg.
Workout:
Jerks: 15 rpm, 1 min/hand x 20 kg. Rest 30 seconds
Snatches: 15 rpm, 1 min/hand x 20 kg. Rest 30 seconds
Long Cycle: 15 rpm, 1 min/hand x 20 kg.
rest 2 minutes
Cleans: 12 rpm, 90 sec/hand x 20 kg. Rest 30 seconds
Half Snatch: 12 rpm, 90 sec/hand x 20 kg. Rest 30 seconds
Long Cycle Push Press: 12 rpm, 90 sec/hand x 20 kg.
Trail Run:
4.61 miles
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