Flow Drill Friday

Tabata intervals 8x: KB 2-hand swings, 12 kg
5 min: KB renegade row to squat thrust to high pull to snatch to windmill to TGU, alternating sides of the body and working continuously
Tabata intervals 6x: KB 2-hand swings, 12 kg
5 min: KB renegade row to squat thrust to high pull to snatch to windmill to TGU, alternating sides of the body and working continuously
Tabata intervals 4x: KB 2-hand swings, 12 kg
5 min: KB renegade row to squat thrust to high pull to snatch to windmill to TGU, alternating sides of the body and working continuously
Tabata intervals 2x: KB 2-hand swings, 12 kg
5 min: KB renegade row to squat thrust to high pull to snatch to windmill to TGU, alternating sides of the body and working continuously

Working continuously with no breaks except for the 10 second pauses during the tabata intervals, it took me half an hour. I'm not sure why I felt it necessary to point that out, as you all are more than capable of doing the math yourselves.

Oh, and I used 8 kg for the flow drill because I didn't want anything bad to happen to my rear rotator cuffs. I have a lot of range of motion in my shoulders, which is not a bad thing in itself but I don't have quite the strength I need to keep my shoulders stabilized during snatches if I go heavy. I need to work on that.