20111029 – 07h00 – Multiple circles of friends
JM + WarmUp (160 club)
3 circles: light,medium,heavy. Each circle has a wildcard exercise.
If you are unable to do the designated exercises with the weight you get, then you can resort to the wildcard instead
Work 60:Rest 10
Light circle:
Snatch
Overhead Squats
Dragon Lunges(weighted)
Light Wildcard: Tuck Jumps
Medium circle:
Press/Jerk
Clean+Press/Jerk
Bounce Squats (Squat Jump with KB behind the neck)
Medium Wildcard: Scissor Jumps
Heavy circle:
Swings
Cleans
Sumo Deadlift
1-legged Deadlift
2-legged Deadlift
Heavy Wildcard: Burpees