3 rounds of:
Today, squat weight mirrors swing weight in each set. Kettlebell swing sets may be partitioned as 2 x 12; Position considered, squat sets are uninterrupted.
1 minute rest, then 3 aggressive minutes of:
12 “Power swing“** @ 20lb. W, 30lb. M
6 Goblet squat @ same
Rest up to :30 sec. in 6-rep intervals in either movement as needed.
Ab wheel: If position breaks, adjust to 360 sit-up for remaining reps.
*”Short swing” denotes a heavy, short-range kettlebell swing with the intent of safely driving as much weight as structurally possible to just below chin height.
**”Power swing” ends at chin level and we drag the kettlebell down as viciously as we drive it up. Weight should be light enough that there is a visible difference in speed between regular and power swing.