Geta Grip

Five Rounds

1minute KB Snatch

In three minutes as many rounds
5 KB Swing
5 KB Clean & Press
5 KB Front Squat

1 Minute Pull Ups or Hang on the Bar

Rest 1 min

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this looks like awesome volume training. Will probably make it to the afternoon session..
- Kam

did KB Snatch and KB Clean and Press with 12k KB
KB Swing and Front squat with 16k KB.

Snatch, 19,15,14,12,12,
Three minutes work
2 1/2, 2 1/2, 2, 2 ,2 rounds

D

24Kg KB for swings, everything with a 20

Snatch: 16, 15, 16, 16, 17
Rounds in 3 minutes: 1.5, 1.5, 1.5, 1.5, 1.5

Danny

KB Snatch 10 K DB
KB Clean and Press 12k KB
KB Swing and Front squat 16k KB.

Snatch, 24,23,22,23,20
Three minutes work
2, 2, 2, 1 3/4 ,2 rounds

Hang 1 min UUUGGHHH!!!

Simone

I took some people from Albatross for this one and stuffed it up, I forgot to add in the front squat, still a good work out though and they loved it, I am hoping the bug will grow down here, it is a slow process but working.

Snatch 16kg 14/16/14/13/12
KB Swing 24kg + KB Clean and press 24kg 3/3.5/3/3/3
Pull Ups 25/25/24/23/20
Could of been better with my snatch, but was happy with my Pull Ups
Rok

Snatch 8kg 13/14/15/14/13
KB Swing 16kg + KB Clean and press 16kg 3/4/4/4/4
Pull Ups 10/8/8/7/7
Carrie

Snatch 16kg 14/14/14/14/14
KB Swing 20kg + KB Clean and press 20kg 3/3.5/4/3.5/4
Pullups 25/25/20/17/17
Max M

Snatch 16kg 21,25,28,30,31
KB Swing, Clean and press,
front squat 16kg- 2,2.5,2.5,2.5,2.5
Hanging 1 minute.

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