20091219 – 07h00 – HR tester

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JM & WarmUp (250 club without snatches – 25 of each)

A gentle start…

16kg:SnL x10, SnR x10…wait for the minute to finish – total 15mins, rest 2mins

20kg:SnL x10, SnR x10…BrS while waiting for the balance of 2mins to finish – total 12mins, rest 3mins

24kg:SnL x10, SnR x10, SqG x10 … BrS while waiting for the balance of 3mins to finish – total 12mins, rest 4mins

24kg: SqG x10, SqBw x10…then 9…then 8… etc till 1

28kg: same again, but ascending instead of descending. 1, 2, 3…10

Pullups: either 10x weighted (32kg) pullups, or 50 unweighted for guys…5(16kg) & 25 for girls