Snatch Swing combinations "HV"

Buy in:

• 100 swings a la Tracy X2 (14kg)

WOD:
From Tracy's Blog

I used the 12kg

All 4 sets are 1 minute in duration

1 swing, 1 snatch, 1 transfer (12 snatch/ 24 swings)
1 snatch, 1 transfer (I call these "snatch transfers". 16 snatch/ 16 swings)
10/10 snatch R/L
25 snatch R/L (I divided them 12/13, or visa versa as the workout progresses)

Using these 4, one minute snatch/swing combinations only the rest period changes

First rotation 1 min work, 1 min rest (consider this your warm-up!). 8 minutes
1 min rest
Second rotation 1 min work, 30 sec rest, 6 minutes
1 min rest
Third rotation, no rest between the 1st and 2nd set, 30 sec before continuing with sets 3, and 4. 5 minutes
1 min rest
Fourth rotation, no rest between 1st, 2nd and 3rd set, 30 sec before continuing with the last and 4th set, 4. 5 minutes
1 minute rest
Fifth rotation, no rest, all four sets done consecutive, 4 minutes

Total workout time 31.5 minutes
490 snatches
220 swings


NOTES:
** I had planned to do a snatch only day with the 16kg, but after yesterdays heavy workout, I didn't have it in me to snatch the 16 for 15+ minutes......plus I really wanted to do this workout, so I rationalized that this has many snatches in it, so I am still doing a "snatch day"!
** this was one tough workout! I am happy to say I completed it as written with the 12kg!
** it was fun up to and including the 3rd rotation, then it got tough- the last round of the last rotation was Hard! =)
* A definite do again!! =)