It's FRIIIiiidaaaaay.......

Last nights class did this, I did it this morning.

2h swings 200 reps
rest  3m

edit - oops I forgot the 20 walkout to extended plank....

swing-->clean-->press-->snatch switch arms & repeat 20x total (10 e arm) no rest no setting bell down

make sure you get a swing in when you switch arms beyond the one needed for the hand switch

rest 2m
Then came the ab set:

planks 1 min (I did 2mins)

rest 30
1 arm plank 30/30
rest 30
1arm & opposite leg 30/30
rest 30
rotational plank 30/30
rest 3m

jerk  6 min 3m l & r no rest no setting bell down

the whole thing took about 35mins not counting warmup & cooldown

film at 6....... (or whenever I can shoot it, edit it & upload it)

I wanted this to be moderate intensity with some randomness.

The swings were a warm-up but also to work on lower back/posterior chain endurance.

The walkouts were mainly for core with some  upper body tension, they were to go to full extension. They are a great way to work up to full ab-wheel rollouts.

The combo of swing, clean, press, snatch was a flow drill meant to be a moderate continuous movement.

The various planks for more core work and finally the jerks as a finisher. The newbies need the practice and the more experienced can work it as practice and also more conditioning.

I missed the rotational plank when I had them do this workout. In a plank take one arm and rotate the torso and raise the arm so it is vertical, looking up at the hand. Bring it down and shoot it under as far to the other side as you can, pull it out & repeat..

Enjoy!

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