40 “Short swing”*
40 Box jump (Base height 20″ W, 24″ M)
30 2-second OH swing**
30 Box jump (Base height 24″ W, 30″ M)
20 Power swing***
20 Box jump (Base height 30″ W, 36″ 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.
**2-Second overhead swing reaches but does not cross the vertical plane and holds there for a full 2/1000. Keep a neutral, straight spine and an active shoulder at all times.
***”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.