squats no weight 3x5
20kg
5 2 hd sw + 5 one hd sw x 2 x 5
100 swings, 5 min
total 200 swings, 10 min
last rotation :
24kg:
10 2 hd sw
9/1 x 2
8/2 x 2
7/3 x 2
6/4 x 2
5/5 x 2
110 swings 5.5 min
Clean 20kg 1:00r/1:00l for 2:00 w/1:00 x3 (8rpm)
Deadlift
1x5 @ 115# (did as a warmup)
2x5 @ 120#
