Here's what I did today.
Warmed up with the 16k. Tgu, clean and press, squat, snatch. A mere couple reps of each for 5 minutes.
Swings- v02max protocol: 24k x 8 x 6 sets; 32k x 8 x 6 sets, 40k x 4 x 6 sets, 48k x 2 x 6 sets for a total of 132 reps.
Push-ups, perfect style- 4 sets of five to counteract the swings and stretch the forearms and palms.
1 arm bar each side with a 24k bell.
That's it. Short and sweet- 20 minutes.
-Joe out.