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Published on 1st Jan 2011 at 10:52 by Admin

Warm up as usual, mobility, swings etc. and have a timer ready.

Men use 16 - 20kg ideally

Women use 8 - 12kg ideally

Start the timer and do 3oo reps as quickly as possible.

100 reps front squat (50 each side)

100 reps pressing, push press or jerk (50 each side)

100 reps Snatch (50 each side)

Mix it up whatever way you want, you can do 10 of each (30 reps) as 1 set if you like?

Rest when you need it.

When you finish your 300th rep, stop the timer, then cool down and stretch out.

Post your time and weight and lets try to beat that personal best time at least twice during January :)

Good luck!


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