H Snatch, Jerk

2 chin ups

ab wheel roll outs 2x5

20kg     One Hand Swing Practice workout rotation #2 

H Snatch  14kg 3:00r/3:00l for 6:00 

** right: 17/18/18 rpm (53)- left:  18/18/17 rpm (53)

1AJerk   14kg  5:00r/5:00l for 10:00 (12rpm)  

RKC plank    :15on/:15off x3

** Awesome practice today!