Monday Oct. 5

prep - foam roller, GFM

20 kg Get-up + x 1+1
20 kg Goblet squat x 5
20 kg 1/2 kneeling halo x 3 each direction each knee

20 kg "snatch test" x 4:25 seconds
15+15, 15+15, 15+15, 5+5 continuous

40 kg one arm swings x 5 x 20 minutes
reps at top of minute
switch hands each minute