H Snatch Ladder, Jerk Ladder

2 chin ups

ab wheel roll outs 2x5

One Hand Swing Practice Workout

rotation #3    24kg

H Snatch   16kg

ladders   switching every :30 

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

7 min, :30 rest

1ALCCJ    16kg

ladders   switching every :30

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

6 min. - :30 rest

H Snatch    16kg

ladders    switching every :30

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

5 min., - :30 rest

1ALCCJ    16kg

ladders   switching every :30

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

6 min. - :30 rest

** switched it up today doing the LCCJ instead of the Jerk

** LCCJ harder cardio-wise....