2x2 chin ups
20 kg
all rests :15
5/5 x 4 (work for 15 sec, rest for 15 sec)
10/10, 30/15 work/rest
15/15 45/15 work/rest
20/20 1 min/15 work/rest
5/5 x 3 (work for 15 sec, rest for 15 sec)
10/10, 30/15 work/rest
15/15, 45/15 work/rest
5/5 x 2 (work for 15 sec, rest for 15 sec)
10/10, 30/15 work/rest
5/5 x 1
10 min, 260 swings
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
* rest 1 min then:
1AJerk 16kg
ladders
switching every :30
8r/8l; 7r/7l; 6r/6l; 5r/5l; 4r/4l; 3r/3l; 2r/2l; 1r/1l
8 min.
* rest 1 min
H Snatch 16kg
ladders
switching every :30
5r/5l; 4r/4l; 3r/3l; 2r/2l; 1r/1l
* rest 1 min
1AJerk 16kg
ladders
6r/6l; 5r/5l; 4r/4l; 3r/3l; 2r/2l; 1r/1l
