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.