I. Muscle Snatch- Heavy Single
57,5kg
IIa. Snatch 60%(50kg) 2 x 5
IIb. 1 arm chin-up hold, 6 seconds R/6 seconds L x 5
IIIa. Clean 60%(60kg) 2 x 5
IIIb. Ring Dips with a turnout 5 x 5
IV. Jerk 60%(65kg) 2 x 5
IV. Toes to Rings, straigth legs 5x5
Night time:
Pike stretch, a few minutes
Straddle stretch, a few minutes
Front Splits R/L, a few minutes on each side
Bridge 1minute x 3
