Doubles Complex & Swings

10 min warm up

Doubles Complex
 - 1 complex rep = swing, clean, squat, press
3 Rounds, 2 x 8kg
* 10 complex reps
* 1:00 rest between rounds

Swings - Tracy's "Plus 50% Swing", 1st rotation only
* 12kg

5 2 hd swing x 2 sets

10 tr x 2 sets (15/15, equal work to rest)
10 tr + 5 2 hd swings x 2 sets (15 reps)

1 sw, 1 tr x 10 x 2 sets (20 reps per) (30/30)
1 sw, 1 tr x 10 + 10 tr x 2 sets (30 reps)

3 sw, 1 tr x 10 x 2 sets (40 reps) (45/45) **
3 sw, 1 tr x 10 + 10 tr + 5 2 hd sw x 2 sets (55 reps) **

10/10 x 2 x 2 sets (40 reps) (1 min/1 min)
10/10 x 2, + 1 sw, 1 tr x 10 x 2 sets (60 reps total)

550 swing reps
** I'm not sure if I misinterpreted these sets, but I ended up with 10 more reps per set on these than Tracy shows.

16kg, 20 2hd sw x 2 = 40 swings

620 total swings, including doubles

Baptiste Power Yoga (from yogadownload.com), 25 min.
* Fun practice!

2012 Challenge: 7420/100,000