Strength: Deadlift
50%x7, 60%x5, 70%x5, 80% x 3, 85% x 3, 90% x 3
Conditioning:
Lurong MINIWOD
“Jump and Swing”
Partition reps as needed (e.g. 5 rounds of 10)
50 Kettlebell Swings
50 Box Jumps
10 minute time cap
Level III
American KB Swings (70/53)
Box Jumps (30/24)
Level II
American KB Swings (53/35)
*Box Jumps (24/20)
Level I
Russian KB Swings (35/18)
*Box Jumps (20/16)
*Step-ups allowed
