Wed 10-jan-18

Main Set TALC 20kg Bogatyr Rising Level 5: 3 x 2:30 / 2:00m rest

General Warmup: 5min jog – 3 x (Squats holding 4kg overhead, Back Bridges, KB Halos, Scapula raises, Animal crawls, mobility)

Circuit with OA16/20/24kg
30 Squat Jump with 20kg bar bell (knees back, hips forward)
Swing x 10 e.s (Switch each hand per rep)
Goblet squat 12kg x 5 reps
LC x 5 reps e.s

Specific Warmup: Doubles: “Black” Long Cycle.
TA16kg: 2 x Swing + 2 x clean + bump + jerk x 5 reps
TA20kg: 2 x Swing + 2 x clean + bump + jerk x 3 reps

Main Set Bogatyr Rising Level 4:
TALC 20kg 3 x 2:30 / 2:00m rest
[OK. Focused on 2 breaths in rack. Rack sucks, must work on that]

Finisher:
Hang from bar

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