Voting for the 2012 CFI Awards Closes tomorrow night!

1) Every 45 seconds for 5 minutes:

1 Power Snatch + 1 Hang Power Snatch @ 70% (of max Snatch any style)

2) Every 45 seconds for 5 minutes:

1 Power Clean + 1 Hang Power Clean @ 70% (of max Clean any style)

-then-

1a) 4X3 3 Stop Snatch Pulls – heavier than last week, rest 30 sec.
1b) 4X5 Hang Clean Hi-Pulls – heavy (BB should rise to chest height – elbows above bar), rest 30 sec.
1c) 4X5 Split Press – heavier than last week, rest 30 sec.

Everyone looking forward to Smokin Jakes Dinner on Saturday?

For those late to the party, you can paypal the money for the Christmas Dinner direct to Grant at smokinjakes.ie@gmail.com

It’s A Game of Inches – Elisabeth Akinwale