30/09-15

rope skip x1min/ indian clubs x1min *5 sets

20/10 *45 sets
A1: battling ropes
A2: Bg bag soins @12kg (x15)
A3: Hindu push ups (x8)

Indian club @5,5kg x10in + x10out swings each arm *5 sets, jori swing x25 each arm

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28/09-15

snatch @16kg x1min e.s @26rpm, rest 2min
snatch @16kg x2min e.s @25rpm, rest 2min
snatch @16kg x3min e.s @24rpm, rest 2min
snatch @16kg x1min e.s @26rpm, rest 2min
Half snatch @2*16kg x2min @14rpm

rng row @16kg x5 e.s

windmill@16kg x5 e.s