Mobility warm up
Swings
Warm up - 16kg, equal w/r
10 2hd
5/5 x 2
5/5 x 3
10/10 x 2
= 100 swings
Sinister "sprint" variation
5sw (top of :15)
10sw (:15/:15)
15sw (top of :30)
20sw (:30/:30)
25sw (top of 1:00)
= 75 swings
24kg x 2
~ 1:00 rest
20kg x 2
= 300 swings, ~ 14:00 min
* wicked forearm fatigue!
Snatches
5/5 x 2 (1:00/:30)
5 rounds, 14kg
= 100 snatches
FR & stretch
