Couple of days of training...

Sept. 2
Prep - foam roller and GFM
24 kg Windmill x 5 right + 3 goblet squat + 5 windmill Left + 3 goblet squat

44 kg one arm swing x 3 at the top of each minute x 30 minutes
alternating hands each set - 90 total - 45 each hand


Sept. 3 - OFF

Sept. 4
Prep - foam roller, GFM
24 kg Get-up + x 1+1
24 kg Strength Aerobics x 25 min
Clean+MP+FS+Snatch rep pyramid
(all sets right + left)
pyramid up from 1 rep to 5 reps of everything
pyramid down from 5 reps to 1 rep of everything
one addition set of 1 of everything

This turns into quite a few reps since there are 4 exercises in each complex
good amount of work