100 swings 14kg
Doubles:
2 20# kb for the snatches
2 12kg for the lccj
dbl snatch :30 work/ :30 rest x 5
1 min. rest
dbl lccj 2 min. work/ 2 min. rest x 2
rest 3 min.
dbl snatch :30 work/ :30 rest x5
1 min. rest
dbl lccj 3 min work/ 2 min rest x2
NOTES:
** all snatches were paced at 10 reps per :30
** lccj:
the 2 min round : 8rpm
the 3 min round: 8/8/7, 6/6/7
** the second 3 min. round goal was to complete it with 6rpm or better- going for time, not reps.....
** fun workout! this maybe my friday workout for a while! =)
