Swingers Delight!

Strength/Skill A:
Back Squat
10 @ 50%
6 @ 60%
5 @ 70%
3 @ 80%
1+ @ 80%


Strength/Skill B:
Accumulate 30 Strict Weighted Pull Ups (as heavy as possible)
Set 1 - 5 reps
Set 2 - 4 reps
Set 3 - 3 reps
Set 4 - 2 reps
Set 5 - 1 rep
Cycle through until 30 reps are complete.


Skill Review:
Sumo Deadlift High Pull


Conditioning:
No rest between complexes/20min cap
RX = 42.5/30 Barbell
RX = 24/16 KettleBell

21-15-9
Back Squat
KettleBell Swings

21-15-9
Push Press
KettleBell Swings

21-15-9
Sumo Deadlift High Pull
KettleBell Swings