1 mile gentle run
16k kb - 2 hand swings: 30
16k kb - 1 hand swings: 10/10
16k kb - cleans: 10/10
24k kb - cleans: 10/10
16k kb - c+p: 10/10 (strict as you like on press)
24k kb - c+p: 3/3 (slight push still on press)
24k kb - snatches: 12/12
thick rope chins: 2x5
48k - thick rope 1 hand deads: 2x5 (24/16/8k kb roped together - hard on hands)
10k steel hammer - cleans: 5/5
16k kb - bu cleans: 10/10
24k kb - bu cleans: 3/3
24k kb - bu c+p: attempts (plenty of wrist strength + concentration, not enuff shoulder power)
7lb sledge - rear/lat lever: 1x5
no rest on reps, 30 secs on sets.
really feeling the benefits from plenty of cleans, but need to work on press with 24k. im going to start snatching the 32k proper next week too :)
