Swing/Jerk Combo

3 chinups

ab wheel rollouts

Swing/Jerk Combo 

24 minutes  (3 rounds) nonstop

16kg

Swings  :30/30 for 4:00  (38rpm)

1AJerk       2:00/2:00 for 4:00

total swings: 456

swing challenge:   7,516/10,000