Monday KB snatch (better late than never!)

MondayAM weight 133.0
7:00am KB snatches/CB's
11:00 demo swings

Warm up

5 sets 40 swings/snatches, 1 min on, 1 min. rest = 10 min.

Max Vo2 w/12kg & 16kg

50 sets alternating L/R 12kg, L/R 16kg, 15 sec on, 15 sec rest = 25 min.

#1 w/12kg
8/8, 8/8 swing, snatch L/R,
2 min on 1 min. rest
#2 w/16kg
16 snatch transfer
1 min on, 1 min rest

Alternating these 2 sets in this order 4 x. Both sets took 5 min to complete = 20 min.

Clubbell Rockets w/2 10's
30 reps = 1 min on 1 min. rest x 5 sets = 10 min
15 reps = 30 sec. on, 30 sec. rest x 5 sets = 2.5 min

Total workout 67.5 min.

My shoulders are still sore from the clubbell rockets because my form is slightly off. I'll keep working on it!