S&C Class 1 & 2
Workout:
A. Power Clean + Hang Power Clean x 3 sets
B. Hang Clean Pull 3 x 3 @105% of Power Clean 1RM
C. DB Row @2020, 3 x 10/10; 1min rest
D. DB Ext Rotation @3011, 2 x 10; 1min rest
S&C Class 1 & 2
Workout:
A. Power Clean + Hang Power Clean x 3 sets
B. Hang Clean Pull 3 x 3 @105% of Power Clean 1RM
C. DB Row @2020, 3 x 10/10; 1min rest
D. DB Ext Rotation @3011, 2 x 10; 1min rest
Power Clean / HPC weight
Gerard 45
Rich 45
Roland 45
Jenny 35
Grainne 30
Jason 50
Colman 45
Aifric 40
Rebecca 30
Annmarie 20kg press 3 x 5
Morgan 45