Short swing* max rep, max weight
Power swing** x 20 @ 20lb. W, 25lb. M
5 second OH swing*** x 10 @ 35lb. W, 55lb. M
*”Short swing” denotes a heavy, short-range KB swing with the intent of driving as much weight as structurally possible to just below chin height.
**”Power swing” ends at chin level and we pull the KB down as viciously as we drive it up. Weight should be light enough that there is a visual difference in speed between regular & power swing.
***5-Second Overhead swing reaches but does not cross the vertical plane and holds there for a full 5/1000. Keep a neutral, straight spine and an active shoulder in the lock out.
If the KB is in front of or behind your head, make an adjustment.
Then, skill work:
Handstands, double-unders, barbell snatch