Warm-Up:
Swings: 2x20(10+10)x20 kg.
Rhomboid Stretch: 2x10x blue band
Snatches: 1x20(10+10)x20 kg.
Workout:
Cleans: 12 rpm, 90 sec/hand x 20 kg. Rest 1 minute
Half Snatch: 12 rpm, 90 sec/hand x 20 kg. Rest 1 minute
Push Press: 12 rpm, 90 sec/hand x 20 kg.
Kettlebell Juggling: 6x15x16 kg.
Trail Run:
3.64 miles
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