September 26, 2019 – Weightlifting

10 minute clock – Rounds NFT
-5 ea way KB 'round the world' 16/12kg
-10 KB cossack squats
Spiderman Lunge across checkers
Inch to hollow back (no push-up, hands/arms extended beyond head, hollow (body pause)
-10 Scorpions
-10 Reach throughs
-10 Banded good morning
-5 Broad jumps
Keep moving, focus on the movement

A. Snatch Grip Deadlift 10RM

10 Snatch Grip Deadlifts @ 100%

* work up to your heaviest for today
* make the most of rest between your sets

B. Split Jerk Complex

Split Jerk Complex
Every 2.30 x8 (20minutes)
Performa…
-3 Jerk balance
-3 Push jerk
-3 Split jerk
*Building weight
Scoring: Not Scored

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