Coming off of back week
joint rotations
hindu push ups 3x15
get ups 28kg x 5 mins
goblet squats 3 low long holds with curls 24kg

double presses
28kg & 16kg
3 ladders at 1,2,3 with 5 squats at end of third last rungs

very light deads 28kg+28kg x 2 sets 20 reps

Pretty easy workout, I went light on the presses (I would start this plan with a 32kg) just wanted to give it a try but did not want to wear my self out for what lies ahead this week. I was snatching the bells before the first press of each rung and this was awkward but I got used to it. Also I used the time to work on my breathing which was ok but not where it should be I feel. Gave the deads in RTK a try and I could have gone with the 2 32kgs on this but again, I just wanted to give the protocol a try.