Warmup
20 2-hand swings, Crossfit style (all the way up to full body extension / straight) w/16kg
20 swings w/24kg
Ladders (1 rep left arm, 1 rep right arm, then 1 rep @24kg left arm, 1 rep @24kg right arm)
2 ladders 1-5 swings with both KBs
2 ladders 1-5 snatches
3 ladders 1-4 Cleans and press (24kgs)
2 ladders 1-5 C/P (16kgs)
Total
16kg (30sw, 30sn, 60c/p) = 1920kg
24kg (30sw, 30sn, 60c/p) = 2880 kg
4800kg lifted !!!! No wonder I ripped 2 calluses !
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