Swings, Jerk, Clean

2 chin ups

BCBE full version

16kg  all rests :15

10 2 hd sw, 10 tr,  1/2 sw ld, 5/5, 10 R, 10 L, 5/5, 2/1 sw ld, 10 tr, 10 2 hd sw (15/15 sec rest between all 10 rep sets, 5 min) 

10 2 hd sw + 10 tr (15 sec rest) 

1/2 sw ld, 5/5, 10 R, 10 L 5/5, 2/1 sw ld, 10 tr + 10 2 hd sw 

10 2 hd sw + 10 tr + 1/2 sw ld (15 sec rest) 

5/5, 10 R 10 L, 5/5, 2/1 sw ld + 10 tr + 10 2 hd sw 

10 2 hd sw + 10 tr + 1/2 sw ld + 5/5 (15 sec rest) 

10 R,  10 L  5/5 + 2/1 sw ld + 10 tr + 10 2 hd sw 

10 2 hd sw + 10 tr + 1/2 sw ld + 5/5 + 10 R (1 min work/:15 rest) 

10 L + 5/5 + 2/1 sw ld + 10 tr + 10 2 hd sw (1 min work/:15 rest)

10 2 hd sw + 10 tr + 1/2 sw ld + 5/5 + 10 R + 10 L + 5/5 + 2/1 sw ld + 10 tr + 10 2 hd sw (2.5 min) 

600 swings

Timed sets:

1A Jerk  16kg   2:00r/2:00l for 4:00 w/1:00rest (12 rpm)

Clean    16kg   2:00r/2:00l for 4:00 w/1:00rest (12 rpm)

NOTES:
** FUN!! :)