Thursday, March 11, 2010

Warm-Up:
Swings: 2x20(10+10)x24 kg.
Snatches: 2x10(5+5)x24 kg.

Workout:
Cleans: 15 rpm, 90 sec/hand x 24 kg. Rest 1 minute
Half Snatches: 15 rpm, 90 sec/hand x 20 kg. Rest 1 minute
Long Cycle: 10 rpm, 90 sec/hand x 20 kg.

Superset: 3x:
Burpees to Box Jump (30" box): 3x5, 3x5
Burpees to Snatches to Pull-Ups: 3x5, 3x10x24 kg., 3x5
Burpees to Clean & Press: 3x5, 3x5x40(20+20) kg.