3 chin ups
1x10 ab wheel rollouts
24 kg
warm up only:
10 2 hd sw x 4
5 2 hd sw/5 one hd sw R & L x 2 (alternating, 4 sets total)
10 2 hd sw x 2
5 2 hd sw/5 one hd sw R & L x 1 (alternate, 2 sets total)
6 min. 120 swings
H Snatch 14kg 4:00r/4:00l for 8:00 (14rpm)
56l/56r
rest 4:00
1ALCCJ 14kg 5:00r/5:00l for 10:00 (9-10rpm)
first 3 min 9rpm; last 2 min 10 rpm
47r/47l
Yoga: Quick Fix
