mobility warm up
3 Rounds
* Snatches, 5r/5l, 12kg
* 5 assisted pull ups, 24lb assist
Swings - "Long and Short", beginner version, heavy
2 Rounds
* 24kg, 10 2 hd sw x 1 (15/15)
* 20kg, 10 transfer swings x 1 (15/15)
* 24kg, 10 2 hd sw x 2 sets (15/15 x 2)
* 20kg, 1 sw, 1 tr x 10 x 1 set (20 swings, 30/30)
* 24kg, 10 2 hd sw x 3 set (15/15 x 3)
* 20kg, 2 sw, 1 tr x 10 x 1 set (30 swings, 45/45 sec)
* 24kg, 10 2 hd sw x 4 sets (15/15 x 4)
* 20kg, 3 sw, 1 tr x 10 x 1 set (40 swings, 1 min/1 min)
1:30 rest, then repeat
400 swings, about 21 minutes
Yoga stretching & foam roll ~ 15 minutes
