Tue 16-jan-18

Main Set TALC 20kg Bogatyr Rising Level 5: 2 x 2:30 @ 6rpm / 2:00m rest

General Warmup: 5min jog – 3 x (Squats, Back Bridges, KB Halos, Scapula raises)

Circuit with OA16/20/24kg
30 Squat Jump with 20kg bar bell (knees back, hips forward)
Swing x 20 (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 5:
TALC 20kg 2 x 2:30 / 2:00m rest [17 and 16 reps]
[Weak at end. Sloppy, need to focus on time in Rack.]

Finisher:
OAJ 24kg 1 min e.s. 12/12 reps

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