Super Joints to warm up
Wall Squats and Pumps 3 x 5
16 kg Goblet Squats and 24kg TGUs 3 x 5/1+1
Club Swings and 16 kg Windmills 3 x 10+10/1+1
24 kg Snatches 10+10 x 10 :50 work/1:20 rest
Notes: Very important to loosen up the hips and back after working at the office for 8 hours. Sitting can tighten you up. Next time we Snatch we'll see about :50 work and 1:10 rest and shoot for 8 to 10 rounds.