Workout: Max Power, Strength

5 min row, dynamic ROM

Then:

TGU 16kg x 5/ 24kg x 3

Swings 32kg - 3 x 15

Then:

Snatches 36kg x 5/ 40kg x 5/ 48kg - 3 x 5

Then:

A1) Pistol SQ 16kg -  4 x 5

A2) Weighed Pull-ups 16kg - 2 x 5/ 20kg x 4/ 24kg x 3

B1) Clean & Press 36kg - 2 x 5/ 40kg - 2 x 4/ *PR  48kg x 1 

B2) SLD 40kg - 4 x 5

* I felt pretty tired today, so I made sure I warmed up for about 15 min before the workout. I wanted to see where I stand with the 48kg  on the clean & press because it's a must for RKC II, so even though it was at the end of the workout I still was able to press it once on the right, so I'm very pleased with that only 3 weeks left for the cert. The pistol keeps improving, I'm about 2 inches off the floor, next week I will be doing the pistol on the floor. Right on track.