24kg Snatch 20L/20R
24kg Dead Snatch 10L/10R x 2 sets
24kg Hang Snatch 10L/10R x 2 sets
32kg 1 Arm Swings 10L/10R on the minute x 12 sets
Hands started to get sore on set 8 of 1 arm swings. Last four sets were 20 reps of 2 handed swings. Thought my forearms were going to explode. Heart rate at completion of 12 minutes swings was 176 (my calculated max heart rate = 183 bpm). Also started doing some self myofascial release. One very helpful exercise is rolling a tennis ball or lacrosse ball over the flexor muscles of the forearms. Feels great after a grip intensive workout.