300 swings, Snatch

Week 4

20kg & 32kg
10x10x3
as follows:
20 kg 10sw/:15 rest
32 kg 10sw/:15 rest
32 kg 10sw/:15 rest
32 kg 10sw/:15 rest
32 kg 10sw/:15 rest
20 kg 10sw/:15 rest
32 kg 10sw/:15 rest
32 kg 10sw/:15 rest
32 kg 10sw/:15 rest
32 kg 10sw/:15 rest

20 kg 10sw/:15 rest
32 kg 10sw/:15 rest
32 kg 10sw/:15 rest
32 kg 10sw/:15 rest
32 kg 10sw/:15 rest
20 kg 10sw/:15 rest
32 kg 10sw/:15 rest
32 kg 10sw/:15 rest
32 kg 10sw/:15 rest
32 kg 10sw/:15 rest

20 kg 10sw/:15 rest
32 kg 10sw/:15 rest
32 kg 10sw/:15 rest
32 kg 10sw/:15 rest
32 kg 10sw/:15 rest
20 kg 10sw/:15 rest
32 kg 10sw/:15 rest
32 kg 10sw/:15 rest
32 kg 10sw/:15 rest
32 kg 10sw/:15 rest

300 Swings 15 minutes
60 20kg swings; 240 32kg swings
all equal work to rest (:15 work/:15 rest)


18kg Snatch 1r/1l; 2r/2l;3r/3l x1
Farmers walk 2-24kg  :30

Sage Rountree Hip Openers
Headstand 4:30