I did this ladder workout that was done at the RKC last year I think. I weigh 160 pounds, so I should have used the 16kg, but I've done that already and I felt like I could use the 24kg, so I did for most of it. All of the exercises were done back to back, with as little rest as possible between them.
Clean + Press + Front Squat combo
24kg/1, 2, 3, 4, 5 each side
Snatch
16kg/ 5, 10, 15 each side
H2H Swing
24kg/ 10, 20, 30
TGU + Windmill combo
24kg/ 1, 2, 1, 2 each side
I love this workout. It took me about 20 minutes to complete it. Ideally, I'd like to get my time down to 15 minutes or so. I didn't use a timer, I just based it on the number and length of the songs that played on the stereo while I was training. This is a great workout that hits everything with all the basic RKC exercises. I love it. Next time I'll try to use the 24kg for the snatches, or at least part of them. Feeling better about this conditioning stuff:)
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