20091219 – 07h00 – HR tester
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