H Snatch, LCCJ

2 chin ups

ab wheel roll outs 2x5

20kg     One Hand Swing Practice rotation #2  x2

H Snatch  14kg 3:00r/3:00l for 6:00 w/1:00off  

** right: 14/16/16 rpm (46)- left:  16/16/15 rpm (47)

1ALCCJ   14kg  2:00r/2:00l for 4:00 w/1:00 x2  

** 1st round 11rpm; 2nd round  12rpm

1ALCCJ   14kg  1:00r/1:00l for 6:00 (12rpm)

RKC plank    :10on/:10off x3