20100127 – 18h45 – worst of 3 + jumping balls

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JM & WarmUp (100club-12kg)

Worst of 3 sets. Do Fastest-100 snatches… 3 times in a row. Your worst score is the one that gets counted, so aim for consistency.
2m47s, 2m45s, 2m43s

Kick up to a heavier weight (eg 28kg). Short burst rounds… 30s Feet on the ball, 30s Pp/OAJ (L), 30s Feet on the ball, 30s Pp/OAJ (R)
1) Jumping bridge
2) Walking bridge
3) Strict bridge
4) L/R bridge
5) 1 foot only bridge
6) 1 foot walking bridge

Weighted pullups – 1 rep per KB
8,10,12,16,20,24,28,32,36,40,44,48

HRmax=169bpm, 727kcal