Workout: Strength

Warm-up 5 min light row/ Dynamic ROM/ Swings

Then:

KB Snatches 40kg - 5 x 5

Then:

A1) Sumo DL 315 x 5/ 365 x 5/ 365 x 4/ 375 x 4

A2) KB C&P 40kg x 5/ 40kg x 4/ 40kg x 4/ 40kg x 4

B1) Pistol Sq  1.5 inches of the floor 2 x 5/ then on the floor 2 x4 w/25 lb counter weight

B2) Weighed pull-ups 16kg - 4 x 5

FINISHER:

KB Swings 48kg - 3 x 15/ 30 sec rest btwn sets

* High volume workout today, decided to stay light on the snatches, the clean & press felt good, as well as the pistol, got to them parallel on the floor, so I met the RKC II certification requirements. Only thing left is to clean & press the 48kg consistently and I will be good to go.