warm up: 1min DUs/attempts, 5 kipping pull ups/progressions
strength: deadlift 5×5
strength: deadlift 4×5 @ 77.5% then power snatch 5×3 @ 80%
there were few options as lots of clean and jerks were programmed last night too.
So the choices were:
clean and jerk (50/35kg) /squat snatch (60% 1RM)
toes to bar
clean and jerk (80% 1RM)
weighted pull ups
Everybody finished within 15min cut off time so the scaling worked out…
Well done all especially Maria who survived her first ever Level 2 class and everybody else who made it in on my last Thursday before my holidays.
Have a great Christmas guys and I will see you in 2013!