warm up
12kg 1 sw/ 1 sn/ 1 tr 1:00 work/ :30 rest x2
16kg 1 sw/ 1 sn/ 1 tr 1:00 work/ :30 rest x2
18kg Snatch (half snatches)
1 sw/ 1sn = 1 rep
:30r/ :30l for 1:00 w/ 1:00 rest x5 8rpm (40)
:30r/ :30l for 1:00 w/ 1:30 rest x6 8rpm (48)
:30r/:30l/:15r/:15l for 1:30 x1 8rpm first minute, 4rpm last :30 (12)
total 100 reps in 28 minutes
100 sw/ 100 sn
Yoga: Standing Hip Openers
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