Mobility warm up
100 swings; 12kg, mix of 1- and 2-hd
H-Snatch
* slow negatives
12kg, 10r/10l x 5, :30 rest between rounds
14kg, 10r/10l x 5, :30 rest between rounds
Swings
Sinister Ladder Variation
* 2hd sw w/ 20kg and 24kg, 1hd sw w/ 14kg and 16kg, switching hands as needed to make it even
Ladder down - 24kg, 16kg, 20kg, 14kg
Ladder up - 14kg, 20kg, 16kg, 24kg
Ladder down - 24kg, 16kg, 20kg, 14kg
Ladder up - 14kg, 20kg, 16kg, 24kg
= 200 swings
Then straight Sinister w/ 20kg x 4 = 200 swings
15 minutes yoga
