all movements done with a 53lb Kettlebellexcept for pistol squats

1 clean and press left
1 clean and press right

snatches (with 40 second rest periods)
10 left
10 right
10 left
10 right
10 left
10 right
10 left
10 right
10 left
10 right
10 left
10 right
10 left
10 right
10 left
10 right
10 left
10 right
10 left
10 right (200 total snatches)

rest 2 minutes
4 clean and jerks left (clean before each jerk)
4 clean and jerks right

5 pistol squats left
5 pistol squats right

Related posts:

1. training blog 9/25/08
2. Training blog 9/26/08
3. training blog 9/30/08
4. training blog 9/29/08
5. What is the RKC?