Today was a deviation from the plan in that I was working out in a hotel "exercise room" and was limited by equipment. They had dumbbells up to 45 pounds, so that's what I used.
I did 3-3-3-3-3-3-3 step-ups with 2x45# dbs, as well as 5-5-5-5-5 one arm snatches with the 45# db and clean and jerks with the 45# dbs. For conditioning I did 8 minutes of swings with the 1 pood kb. Total was 170 swings in 8 minutes, or about 21 swings per minute.
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