H Snatch ladder, Jerk ladder

2 chin ups

  

One hand swing practice:

Rotation #1 - 20kg  5 min warmup then:

H Snatch   16kg

ladders   switching every :30 

 7r/7l; 6r/6l; 5r/5l; 4r/4l; 3r/3l; 2r/2l; 1r/1l

7 min, 56 snatches - :30 rest

1AJerk    16kg

ladders   switching every :30

8r/8l; 7r/7l; 6r/6l; 5r/5l; 4r/4l; 3r/3l; 2r/2l; 1r/1l

8 min. - :30 rest

H Snatch    16kg

ladders    switching every :30

5r/5l; 4r/4l; 3r/3l; 2r/2l; 1r/1l

5 min., - :30 rest

1AJerk    16kg

ladders   switching every :30

5r/5l; 4r/4l; 3r/3l; 2r/2l; 1r/1l

5 min. - :30 rest

RKC plank   :10on/:10off x2