Doubles: Jerk, squat, swing/snatch

2x2 chinups

double 8kg  swings   10sw/:15 rest x5 (:15/:15)

double jerk     2 -14kg    2:00on/1:00off x 4

double squat   2 -8kg       :30on/:30off x 6

double swing/snatch   2 -8kg   :30on/:30off x 5

** 1sw/1sn = 1 rep -> I did 8reps per :30

RKC plank   :10on/:10off x3

yoga: Sage Rountree Sun Salutations

Double Jerk, Clean

manila jumprope   :30/:15 x3

Dbl Jerk     2- 10kg     2:00 on/ :30 off x10  

Clean   14kg   2:00/2:00; 1:00/1:00 for 6:00 w/1:00 off

Planks: 

Straight arm    1:30on/:30off x2

Dbl Jerk, Clean, Squat

manila jumprope   :30/:15 x3

Double Jerk

2 10kg     2:00 on/ 1:00 off x3   

2 10kg     2:00 on/:30 off x5

Clean

1 round

14kg

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

Squat

1 round

14kg

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

Planks:

Straight arm    1:00on/:30off x3

Double Jerk, Jerk

manila jumprope   :30/:15 x3

Double Jerk

2 10kg     1:30 on/ :30 off x8  

1AJerk  

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

Planks:

Straight arm    1:00on/:30off x3

Double Jerk, Jerk

manila jumprope   :30/:30 x3

Double Jerk

2 10kg     1:30 on/ 1:00 off x8  

1AJerk  

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

Planks:

Straight arm    1:00on/:30off x2

Dbl Jerk, 1A Jerk

14kg

20 2h sw/:15

20 2h sw/:30

20 2h sw/:45

20 2h sw/1:00

20

Double Jerk

2 10kg     1:00 on/:30 off x10 

1AJerk  

16kg        :30/:30 for 6:00 w/1:00off x2

Planks:

Straight arm    1:00on/:30off x2

Doubles

3 pullups

manila jumprope   :30 w/ :30off x3

Doubles: 

2 8kg Snatch        2:00 on/ :30 off x6

2 10kg Jerk         1:00 on/ 1:00 off x10  

* decreased rest in snatch

* increased weight for jerks 

* jerk @ 12rpm - FUN!

Planks:

straight arm 3x 1:00 on/:30 off