10 goblet squats
10 Single-Arm swings each arm
*you may need to use different weights for squats/swings. That is fine.
Post total rounds to comments.
Rest 5 minutes
Single-arm long cycle, switch arms as needed.
Post total reps to comments
Rest as needed between movements.
Sport level jerk (4 rounds)
Heavy one-arm swings – fast – 11 reps each arm, rest 30-60s. 10 rounds
3x max L-hang pullups
1x max sumo squats