30 reps @ 60% of 1RM
Partition any way you choose, and break prior to compromising position. Rest as needed between sets.
Then, as quickly as possible:
30 Medicine ball shuttle run (20yd. ea. @ 15lb. W, 20lb. M)
Ball remains in-hand but touches the ground at the end of each sprint.
Then, skill work:
“Odd Lifts”
Kettlebell:
Slam dunk (Stationary and with step)
Partial speed snatch
Figure-8 flips
Mace:
Pendulum (Front and back + shove)
10-2
360
Hammer:
2-Hand tire smash
Hand-to-hand tire smash
1-Hand tire smash
1-Hand tire smash with switch
Practice several of the movements above, and note improvement in each. Start with the basic versions, and practice more difficult variations as wp-contentropriate.