05.11.2012

Skill:
-Hollow Body Rocks: 4x30 sec, 60 sec. rest
-Chin Ups: 5x1 (purple), 60 sec rest
-Ring Inversions: 4x15 sec, 90 sec rest

Strength:

-OH Squat: 4x3, 2 min rest
Warm up: 3x35-3-x35-3x45-3x55
Work Sets: 4x [3x62.6]

-Hang Full Snatch (hip): 6x2, 2 min rest
Warm up: 2x35(hip) - 2x35(knee) - 2x45(hip) - 2x45(knee)
Work sets: 6x [2x52.5]

-Hang Full Clean (knee): 4x3, 2 min rest
Warm up: 3x35-3x55-3x75
Work Sets: 4x [3x85]