5/5 Swing Worksets
16kg all rests :15
5/5 x 4 (work for 15 sec, rest for 15 sec)
10/10 x1, 30/15 work/rest
15/15 x 1, 45/15 work/rest
20/20 x 1, 1 min/15rest
5/5 x 3 (work for 15 sec, rest for 15 sec)
10/10 x1, 30/15 work/rest
15/15 x 1, 45/15 work/rest
5/5 x 2 (work for 15 sec, rest for 15 sec)
10/10 x1, 30/15 work/rest
5/5 x 1
Rest 1 min
Repeat
20 min., 520 swings
Snatch Pacing 14 kg
4 snatches in :15
:30 rest between sets
4r/4l x2
8r/8l x2
12r/12l x1
2 sets of 5 ab wheel rollouts
