Skill / Strength: KB power swings
Light: back to basics, learn the proper way of doing the KB power swings. The acceleration is not a squat, but a bow!
Adv: 5x10 banded KB swings (blue band).
Do 10 goblet squats inbetween sets.
Conditioning: 27-21-15-9 reps of (TC: 18min)
KB power swings
Light: 8/12kg - 15/20kg
Rx: 12/16kg - 20/35kg
Advanced: 16/24kg - 35/50kg