OAJ 32kg 4min 25/25

Swings 24kg 30/30
Swings 32kg 30/30
Swings 36kg 30/30

OAJ 32kg 4min 2mph 12rpm 25/25

LC 2x24kg 3min 7rpm
2x24kg 3min 6rpm
2x24kg 2min 7rpm 12reps (cut short somewhat)
2x24kg 1min 12reps

Lunge 50sec on/20sec off/50sec on
25/25

Dead hang 1min
1min rest
Dead hang 1min
1min rest
Dead hang 1min

stretching

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