24kg Swings
10 sw/:15
20 sw/:30
30 sw/:45
40 sw/1 min
5 min, 100 swings
H Snatch 20kg 5:00 work/2:00 rest x3
** 1st set: at top of :30- held at top for :20; held in rack for
:10
** 2nd set: held at top for :15-:20; held in rack :05 - 3-4rpm
** 3rd set: paced h snatch at top of :15 - held at top for the rest of the :15 - 4rpm
** all sets alternated arms 1r/1l
