Snatch 16kg/ 4:30 min @ 12 RPM
1:00 REST
Long Cycle 24kg/ 4:30 min @ 8 RPM, hand switch every 5
1:00 REST
Short Cycle 24kg/ 4:30 min @ 12 RPM, hand switch every 6 reps
Prasar Yoga cooldown
I really enjoy this protocol. The prasar yoga cooldown by Scott Sonnon is phenomenal. I highly recommend anything by him. check him out at www.rmaxinternational.com
Here's him explaining the Long Cycle:
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