Snatch & Conditioning.

130 16kg snatches in 7mins before class....


PM Class....
Swing Workout

10 1H-Swings
10 1H-Swings
10 Hot Potatoes
10 1H High Pulls
10 1H High Pulls
10 Hot Potatoes
10 1H-Swings
10 1H-Swings
10 Hot Potatoes
10 HTH Swing
10 HTH Swing
10 Hot Potatoes
10 Dead Clean L
10 Dead Clean R
10 Hot Potatoes
10 C&P L
10 C&P R
10 Hot Potatoes
rest

1 TGU/Down
1 TGU (stay upright)
1 OH Squat
10 Swings
TG-Down
1 TGU/Down
1 TGU
1 OH Squat
10 Swings
Down

rest
10 slingshot
10 Crush Squat
10 slingshot
10 Crush Press
10 slingshot
10 Squat-Press Crush
10 slingshot
10 Squat-Press Crush
10 slingshot
10 Dbl-Swing/Catch at chest level
10 Dbl-Swing/Catch/Press at chest level
10 Dbl-Swing/Catch/Squat/Press at chest level
10 Dbl-Swing/Catch/Squat/Press at chest level
10 Dbl-Swing

Repeat Swing & TGU routine

Finished with 5mins of roundabout swings (Tracy Rif style)