Friday
5:30am Bikram yoga
7:30am KB Max V02/snatch holds

Warm up
misc. swings/snatch, 1 min work, 1 min rest x 5 sets = 10 min (20 snatch points)

Max V02 work sets w/12kg

8 x 5 sets per arm (10 sets)= 5 min.
9 x 5 sets per arm (10 sets)= 5 min.
8 altrenating 9 x 5 sets each per arm(20 sets)= 10 min. (see video)
8 x 5 sets per arm (10 sets) = 5 min.

total 50 sets = 25 min.


Snatch holds w/16kg
8/8 x 8, 1 min work, 1 min rest = 16 min.


2 hand swings w/16kg
22 reps per 30 sec work, 30 sec rest x 10 sets = 10 min.

Total workout 60 min.

12kg, 440 reps = 440 points
16kg, 128 reps = 256 points
Snatch points total = 696