S&C Class
Workout:
A. Power Clean (wave load) 4 x 3.2.1; 2mins rest
B1. 1arm DB Row 3 x 10/10; 1min rest
B2. Ring Push Ups 3 x 10; 1min rest
C. Burpees 5 x 10 (afap); 40sec rest
D. DB Ext Rotation 2 x 10/10; 1min rest
S&C Class
Workout:
A. Power Clean (wave load) 4 x 3.2.1; 2mins rest
B1. 1arm DB Row 3 x 10/10; 1min rest
B2. Ring Push Ups 3 x 10; 1min rest
C. Burpees 5 x 10 (afap); 40sec rest
D. DB Ext Rotation 2 x 10/10; 1min rest
power clean weight
Roland 52.5kg
Paul 37.5kg
Frank 60kg
Will 47.5kg
Tom 50kg