October 18 2013

LIFT UP LUKE  TOMORROW 7-10!! Please register online or prepare to do so when you arrive. Heats every 20 minutes,

A.Dynamic warmup with max chin-ups x3

B.OHS Beginners 6×3 Int 8×2

C. In Pairs, one athlete at each movement then swap 1 minute for maximum;

a.row in meters

b. tgu 24/16

x4 For distance and reps

Oly Club 5:30 pm

Clean Warm up then;

Power Clean 12 Min Emom 1×3

Push press 6×2



  • Paddy — October 18, 2013

    40kgs OHS, forgot to write down the metres. Ash killed it.

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