Doubles

2 chin ups

two  12kg swings: 5 sw every 7.5 seconds x10 sets

Doubles:

two 12kg

10 dbl swings, 15 sec work/rest

7 dbl sw/cl, 30 sec work/rest

5 dbl sw/cl/jerk, 30 sec work/rest.....(2 1/2 minutes)

repeat 

10 dbl swings, 15 sec work/rest

7 dbl sw/cl, 30 sec work/rest

5 dbl sw/cl/jerk, 30 sec work/rest.....add on just jerks (first clean is the only clean)

5 dbl jerk, 15 sec work/rest......(3 minutes)

repeat 

10 dbl swings, 15 sec work/rest

7 dbl sw/cl, 30 sec work/rest

5 dbl sw/cl/jerk, 30 sec work/rest

5 dbl jerk, 15 sec work/rest.....add on just dbl cleans

7 dbl cl, 15 sec work/rest (3 1/2 minutes)

repeat

NOTES:
** first time as Rx'd - equal work/rest, then repeated with only :15 rests 
- then I did this one more time as Rx’d with no repeats - straight through 
- so I did each rotation a total of 3X

** took about 25 min total

RKC plank  :15on/:15off x3