"Gwen" - 18/5/10

Ballistic warmup

"Gwen"

15-12-9

Clean and Jerk - Touch and Go!!

full squat clean and jerk, as soon as the bumpers hit the deck it must be immediatley re-cleaned, no re-grip this is a FAIL - you can rest in the rack or hang position - use a weight that you can get each round for ie 15 reps without fail

there is no time limit for this - rest between sets


Finish - 1 mile run
50 KB snatch
800m run
36 snatch
400m run
20 snatch

16/12kg K.B