17-01-2011

16kg OALC 10 mins 33R/36L

20kg 50 swings then 10 jerks with 24kg
24kg 50 swings then 10 jerks with 20kg
28kg 50 swings then 10 jerks with 24kg
24kg 50 swings then 10 jerks with 20kg

20kg OALC 4 mins 13R/14L

176 jerks
200 swings

bent over row 20+24kg 2 x 10
bottom up press 12+16kg x 10