2 chin ups
16kg
all rests :15 seconds
5/5 x 4 (work for 15 sec, rest for 15 sec)
10/10x 1 , 30/15 work/rest
15/15x 1 , 45/15 work/rest
20/20x 1 , 1 min work/15 rest
5/5 x 3 (work for 15 sec, rest for 15 sec)
10/10x 1 , 30/15 work/rest
15/15x 1 , 45/15 work/rest
5/5 x 2 (work for 15 sec, rest for 15 sec)
10/10x 1 , 30/15 work/rest
5/5 x 1
10 min., 260 swings
Jerk 16kg 2:00r/2:00l for 8:00
Clean & Squat 12kg :30/:30 for 4:00
