1 min each (6 all together) (12kg): 1arm swings (l/r), 1 arm cleans (l/r), 1 arm jerks (l/r)
Workout
8 rounds Long Cycle 2x16kg, 1:15 on, 45s off
3 rounds: 1 min snatch right, 1min snatch left, 30s rest, 1 minute alternating ropes, 30s rest
15 minutes "Politician" ropes.
Results
A good one! For the long cycle, I was able to keep it at about 12 reps, which I'm happy with. For the snatches, I used a 16 for my right arm and a 12 for my left.
The "Politician" is one arm ropes...cause it's like you're shaking hands over and over again - switch hands every 30 seconds.
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