1. Warm up.

5 Rounds of:
3 Kip attempts (Regular Kip/Butterfly)
5 Dead Hang Pull Ups (band assisted if necessary)

Then, 3 sets of:
Tuck L-Hang x 10 seconds
Kettle Bell Swings x 10 (16/12 kg)

2. Skills Training: Hang Clean / Push Jerk

3. Strength Training: 

5 x 2 Hang Clean + 1 Push Jerk 

4. Recovery.

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