Happy Monday :D

Skill

Retest week on Olympic Lifts

Monday - Snatch

Wednesday - Cleans

Thursday - Jerk

I can't wait to see how much you guys have progressed after 6 weeks of working on Olympic Lifting Drills and Strength training on your front and overhead squats. Every week all of you have added weight on to your sets of 10 front and overhead squats. Its been a pleasure to watch each one of your get stronger and more confident with each of the lifts.

We have a good few new members this month so welcome to the gang.

Luke, Keith , Laura , Agnes , Gerard , Colm.and Brendan .we can use this week to give you a starting point with the Olympic lifts.

Don't forget about the Olympic Lifting Class on a Tuesday at 630pm.
Unlimited Members have FREE use of this class USE IT :)
Members on other packages can still make use of this class for a small fee of 12euro.

The workout

50 Double Unders
40 Power Snatch 30/45kg
30 Box Jumps 20"/24"
20 Kettlebell Swings 16"/24"
10 Pull Ups
10 Toes to bar
20 Burpees
30 Power Cleans 30/45kg
40 Air Squats
50 Double Unders

CFWD Ladies

Skill - Pull Ups
Strength - Back Squats

Partner workout

Amrap 20 minutes

Athlete 1 - Kettle bell Swings
Athlete 2 - Walking lunges with a plate over the head - 2 length of the gym
You cannot drop the kettlebell until the person has returned from the walking lunges.
When they have returned you must both do 5 burpees ( each ) 10 Push ups - 20 squats  and then switch.

Count total number of rounds.