01-09-2010

2 x 16kg jerk - 3.5 minutes & 2 minutes @ 5 rpm
16kg snatch 6 minutes - 6 rpm

5 x 20 pushups

single arm swing 10 R/L 20kg
clean 10 R/L
snatch 10 R/L
push press 10 R/L 16kg
front squat 10 R/L
4 sets

2 x 20 lunges with 12-16kg