Thursday, February 18, 2010

Warm-Up:
Swings: 3x20(10+10)x24 kg.

Workout:
Cleans: 10 rpm, 90 sec/hand x 24 kg. Rest 30 seconds
Snatches: 10 rpm, 90 sec/hand x 24 kg. Rest 30 seconds
Long Cycle: 10 rpm, 90 sec/hand x 24 kg.

Complex: 3x
Jumping Lunges: 10(5+5)
Push-Up: 10
Snatches: 10(5+5)x24 kg.

Finisher: Deadlift Burpees + Snatches + Pull-Ups
Deadlift Burpees: 2x10x48(24+24) kg.
Snatches: 2x20(10+10)x24 kg.
Pull-Ups: 2x10