Friday night strength returns now the OPEN has finished. Am class at 6am PM class at 5.30pm
Level 1
Skill
Snatch
Olympic
Snatch
3-3-3-3
Strength
Front squat
5-5-5
every 2.30 minutes for 10 minutes
10 Strict pull-ups
10 Strict push-ups
15 hollow rocks
Level 2
Test
Empty barbell 20/15
Sots press
5 x 5
Olympic
Snatch
1-1-1-1
Strength
Front squat
3-3-3
Every 3 minutes for 12 minutes
15 barbell curls 30/20 (,hips,shoulders against wall feet no more than half a foot length away)
12 Strict pull-ups (must be unbroken – use band if needed)
9 GHR
