RKC Prep training today...

Prep - Z

24 kg Low Windmill x 3+3

24 kg High Windmill x 3+3

RKC prep workout #1 - Swing focus w/ 24 kg x 2 circuits of:

Swing x 20 (for all sets - either 10+10 or 20 alternating)

Clean and Press x 5+5 (clean before each press)

Swing

Clean and Front Squat (clean before each squat)

Swing

Snatch 5+5

Swing

SLDL x 5+5

Swing

During the second circuit I did Bottoms up Clean and Press and Open Palm Snatches.

Getting ready for CK-FMS...