Newsflash

Steve Cotter, Head of the IKFF will be in South Africa again next year to hold Certifications (CKT1 & CKT2), workshops and Master Classes in Johannesburg, KZN and Western Cape. 25 October-12 November 2012.

We will announce specific dates in the next few weeks, but for now, mark this in your diary and cancel whatever other plans you had. There will be a payment plan available so that you can budget for the program and we will hold preparatory sessions so that you are mentally and physically ready with plenty of time in hand.

Contact me to reserve your place

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20100821 - 09h30 - Master Class with Steve Cotter

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Workouts - Logs

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Joint Mobility: 15 min
Swing: 20kg x 6 min
Clean&Press: 20 kg x 10 min @ 11 rpm
Snatch: 20kg x 6 min @ 21 rpm
Combo: Swing/Clean/Press/Snatch/OH Squat: 20kg x 6 min
Stretch: 10 min