Part #1:
2 Rounds
5-4-3-2-1 KB Half Snatch (each arm)
30 sec weighted plank hold
15-10-10-10-15 KB Swing (light-3 sets of heavy-light)
15-20 reps Hanging abs knee tucks
5-4-3-2-1 One Arm KB Press (each arm)
15-20 V Up Abs
Part #2:
Max reps pull ups/chin ups
KB Jump Deadlift
Weights that I used:
22 lbs- Half snatch
25 lbs plate for plank hold
44 lbs for light KB swing / 50 lbs for heavy KB swing
20 lbs - One Arm Press
35 lbs for KB Jump Deadlift
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