Do This Workout

Thursday Workout

Quick Warm-up

Snatch/Windmill complex
16kg Snatch 5r stop at oh lockout on 5 then 5 Windmills then drop switch repeat left side.
24kg Same sequence and reps
32kg Same sequence and reps
2 rounds no rest.

Swing Weight Ladder 1:1 work rest ratio :::::: from RKC manual
16kg 10right, 24kg 10left, 32kg 10right with no rest
then repeat starting with Left arm
Rest 1.5 min
2 rounds

24kg Get-up 3right/3left
24kg Bottoms up squat 2r/2l
Ab wheel roll-out flat from standing position and hold 3-5 seconds x 1 rep
3 rounds

Stretch