H Snatch holds

TGU  16kg   2r then 2l 

** did not put the bell down till I switched sides

Swings 24kg

10 sw/:15 rest

20 sw/:30 rest

30 sw/:45 rest 

40 sw/1:00 rest

H Snatch 20kg :30r/:30l for 5:00 w/2:00 rest  x3

** 1st set: top of :30 - held at top for :20; rack for :10

** 2&3 set: top of :30 - held at top for :25; rack for :05

H Snatch 20kg 1:00r/1:00l for 4:00

** at top of minute snatch, hold for :20; rack :10 then same arm repeat at :30 -- so 2 snatches r in one minute, 2 snatches left next minute :)

cash out:

GS Swings   24kg  :30r/:30l for 1:00 w/1:00 rest x1

H Snatch, Jerk

3 pullups

12kg 1sw/1sn/1tr ; 1sn/1tr

H Snatch   14kg   2:00/2:00; 1:00/1:00 for 6:00 w/1:00 off  x2

1AJerk     16kg   1:00/1:00 for 6:00 w/1:00 off  x2

 Swing      20kg   :30/:30 for 2 min w/ :30 off x3

H Snatch, Jerk

3,2,2 pullups

12kg 1sw/1sn/1tr; 1sn/1tr

H Snatch 

14kg

1 round

1:30/1:30 for 6:00 w/1:00 off

H Snatch 

14kg

1 round

2:00/2:00; 1:00/1:00 for 6:00 w/1:00 off

1AJerk

16kg

2 rounds

1:00/1:00 for 6:00 w/1:00 off

Swing   20kg   :30/:30 for 2 min w/:30 off x2

Snatch Day

 2x3  pullups

12kg  1sw/1sn/1tr x2

H Snatch 

16kg

3 rounds

:30r/:30l for 6:00 w/1:00 off

Swing   20kg   :30/:30 for 2 min w/1:00 off x1

Notes:

** felt good, form good!

Swings, Clean, Squat

Swings:

16kg

:30r/:30l for 4:00 w/:30 off x3

Clean 

14kg

1:00r/1:00l for 6:00 w/:30 off 

Squat

14kg

1:00r/1:00l for 6:00 w/:30 off

Swings, Clean & Squat

manila jumprope    :30/:30 x3

Swings:

16kg

:30r/:30l for 4:00 w/:30 off x4

Clean & Squat

12kg

1:30r/1:30l for 6:00 w/:30

Planks:

straight arm  1:00 on/:30 off x3

Snatch, Squats, Swings

1,2, 3 pullup ladder - total: 6

1:30 w/:30 rest x2 manila jumprope

Snatch 

14kg     1:30r/1:30l for 21:00 nonstop

Squats

14kg    1:00/1:00 for 6:00 w/ 1:00 off

Swings

20kg    :30r/:30l for 2:00 x2

Swings

2x2 pullups

Swings

16kg

4 rounds

:30/:30 for 4 minutes w/ :30 rest

5 sun salutations

Heavy Swings

warm up:

manila jumprope 5x :30on/:15rest

Swings

24kg

3 rounds

:30r/:30l for 2:00 w/:30 rest

20kg

3 rounds

:30r/:30l for 3:00 w/1:00 rest

16kg

3 rounds

:30r/:30l for 4 minutes w/ 1:00 rest

* worked out to a 34ish minute workout...
* 972 total swings

Snatch, Jerk, Clean

warm up:

manila jumprope :30 on/:30 off x5

Snatch 

12kg

2 rounds

3:00/3:00 for 6:00 w/ 1:00 off

1AJerk

14kg

2 rounds

3:00/3:00 for 6:00 w/ 1:00 off

Clean

14kg

1 round

3:00/3:00 for 6:00 w/ 1:00 off

Swing  20kg         :30/:30 for 2 min w/ 1:00 off x2

NOTES:

** I did not intend to do the jerk and the clean at 3:00 right/3:00 left, but as I was doing the exercise I felt I could go longer than the 1:30 each side I had planned on, so I went for it!!=) I was happily surprised!

Swings

Swings

16kg

4 rounds

:30/:30 for 5 minutes w/ 1:00 rest