dbl Jerk, dbl squat, dbl swings

16kg swings  10sw/:15off x5    2 chinups   2 pullups

double jerk     2 -12kg   3:00on/1:00off x4 (8rpm)
double jerk     2 -12kg   3:30on/1:00off x1 (8rpm)

double squat    2- 8kg    :30on/:30off x5

double swings   2-12kg  10sw/:15off x10  (:15/:15)

RKC plank             :10 on/:15 off x2

http://bretcontreras.com/2012/01/more-random-thoughts-2/

yoga -