30/30 sec intervals
Dbl. 8kg
14 dbl snatches
6 press, 4 cl/pr
14 dbl snatches
6 push pr, 4 cl/push pr
14 dbl snatches
6 jerk, 4 cl/jerk
4 rotations - 24 minutes
rested 5:00
then:
Two 8kg KB's
5 dbl sn, 15 sec work/15 sec rest,
5/5 dbl sn, 30 sec work/30 sec rest (10 dbl sn)
5/5/5 dbl sn, 45 sec work/30 sec rest (15 dbl, sn)
5/5/5/5 dbl sn 1 min work/ 30 sec rest (20 dbl sn)
50 dbl sn
5 minutes 15 seconds per rotation (2 rotations)
NOTES:
** both workouts were really fun
** I changed the second workout to lighter weights and just the first rotation of a longer workout
** it was hard pacing myself for the second workout, after I was hitting 7 rpm/:15 in the first workout.
** lovin' my new 8kg's =)
