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Saturday 22nd Oct

Illawarra Athletic – Lift!

Warm-up

a1: Warm-up (No Measure)

Banded ext. rot.
3×12/side

a2: Warm-up (No Measure)

Banded skater walks
3×12 forward & back

a3: Warm-up (No Measure)

Single inch work plus rev leg-X
3×5(1+2)

Weightlifting

Clean and Jerk (Single 2MOM x8 @85%)

Work up to over for 5 lifts

Weightlifting

Power Snatch (Double EMOM x8 @70%)

Not TnG

Auxiliary

Bumper plate plank

3×1:00 (20/10kg)

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