2 chin ups
ab wheel roll outs 2 sets of 5
10 2 hd sw
9/1 x 2 (1 set R, 1 set L)
8/2 x 2
7/3 x 2
6/4 x 2
5/5 x 2
4/6 x 2
3/7 x 2
2/8 x 2
1/9 x 2
10/10 one hand swings
210 swings 10 min
snatch 12kg
VO2 training and beyond
5 sn R, 15 sec rest (15/15)
5 sn L, 15 sec rest
6 sn R, 15 sec rest (15/15)
6 sn L, 15 sec rest
7 sn R, 15 sec rest (15/15)
7 sn L, 15 sec rest
8 sn R, 15 sec rest (15/15)
8 sn L, 15 sec rest
9 sn R, less than 15 sec rest
9 sn L, less than 15 sec rest
10 sn R, even less than 15 sec rest
10 sn L, even less than 15 sec rest
X2 - rest :50 then repeat
270 snatches, 19 min
