2 chin ups
Rotation #1 - 20kg
10 2 hand sw x 4 sets (15/15 x 4 = 2.0 min)
5/5 one hd sw x 4 sets (15/15 x 4 = 2.0 min)
5/5 + 10 2 hd sw x 1 set (30/30 x 1 = 1.0 min)
100 swing reps, 5.0 min
H Snatch 16kg
ladders
ladders
switching every :30
7r/7l; 6r/6l; 5r/5l; 4r/4l; 3r/3l; 2r/2l; 1r/1l
7 min,
1AJerk 16kg
ladders
ladders
switching every :30
8r/8l; 7r/7l; 6r/6l; 5r/5l; 4r/4l; 3r/3l; 2r/2l; 1r/1l
8 min.
then just for fun....
H Snatch 16kg
ladders
ladders
switching every :30
5r/5l; 4r/4l; 3r/3l; 2r/2l; 1r/1l
KTE’s 3 sets of 5
NOTES:
** switching every :30 --> so 7 snatches in :30 right, then 7 snatches in :30 left - total of 14 rpm, etc.... same for the jerks
** rested in the overhead position not the rack- both exercises
** paced both exercises
