Swing & Snatch

10 min warm up

Swing & Snatch
warm up: 16kg 10 2 hd sw x 4 (15/15)

Rotation #1 from Tracy's "Plus 50% Swing/Snatch" workout - 3X

* 10 2 hd sw (15/15)
* 10 tr (15/15)
* 1/2 sw ld (15/15)
* 5/5 (15/15)
* 1 sw, 1 sn, 1 tr x 6 (30/30)
* 1 sw, 1 sn, 1 tr x 6 + 10 2 hd sw (45/30)
* 1 sw, 1 sn, 1 tr x 6 + 10 tr (45/30)
* 1 sw, 1 sn, 1 tr x 6 + 1/2 sw ld (45/30)
* 1 sw, 1 sn, 1 tr x 6 + 5/5 (45/30)
1:00 rest between rotations

460 swings, 90 snatches, ~28 minutes

Finisher - Alternate 10X = 100 swings
* 16kg, 10 2 hd sw (15/15)
* 20kg, 10 2 hd sw (15/15)

Foam roll and stretch

2012 Challenge: 6800/100,000