On a 16-minute descending clock:
40 KB swing (To chin level) 55lb. W, 78lb. M
20 OH KB swing– 35lb. W, 55lb. M
10 5-second OH KB swing*– 35lb. W, 55lb. M
If finished in the allotted time, go back to the top and start again.
If one full round is not complete inside the 16-minute clock, work until finished.
*5-second overhead swing reaches but does not cross the vertical plane and holds there for a full 5/1000. The count starts when the weight stops moving. Keep a neutral, straight spine and active shoulders at all times. (Keep your back straight and push the weight to the ceiling.)