RKC RoP Medium Day 03/03/2011
Three sets of 24kg Clean & Press Ladders. 1, 1, 1 (L/R C&P, Pullup) to 3, 3, 3. Rest 2 minutes in between.
Finisher: 6 minutes of 25 One hand swings, 10 second rest in between. Goal is to reach approximately 200 - 300 swings within the allotted time.