Timed Sets & Drop Set Swing Variations

10 min warm up

Timed Sets
1A Jerks, 14kg, :30/:30 for 2:00 w/ 1:00 off x 5
1A Racked Squats, 12kg, 1:00/1:00 for 2:00 w/ 1:00 off x 2

Drop Set Swing Variations, 1:00 rest between all rounds

2 Rounds, no rest between sets = 100 swings
* 24kg, 10 2 hd sw
* 20kg, 20 2 hd sw
* 16kg, 30 1 hd sw
* 14kg, 40 1 hd sw

24kg, 10 2 hd sw (15/15) x 10 = 100 swings
20kg, 20 2 hd sw (30/30) x 5 = 100 swings
16kg, 25 2 hd sw (37/30) x 4 = 100 swings
14kg, 50 1 and 2hd sw (1:15/30) x 2 = 100 swings

600 total swings

2012 Challenge: 10,560/100,000