3 sets max weight, max rep “Short swing”*
Rest as needed between sets, drive to failure in each set.
10 “Power swing”**
10 Box jump
*”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 visible difference in speed between regular & power swing.