Snatch Day

warm up:
12kg  1 sw/ 1sn/ 1tr x2 (1:00 work/ :30 rest)
16kg  1 sw/ 1sn/ 1tr x2 (1:00 work/ :30 rest)



18kg Half Snatch
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)
:45r/ :45l for 1:30 x1  still 8rpm     (6r/6l- 12reps)

total: 100 reps (100 sw/ 100 sn)


Yoga:  Standing Hip Openers


NOTES:
** paced 2 reps every :15 throughout
** hands good, form spot on :)