15 min AMRAP:
One-arm long cycle, with a squat.
Squat with kb in rack
Repeat. No squat after the jerk. Switch arms as needed.
Post totals to comments (this is a benchmark).
Sport level jerk (4 rounds)
Right arm Heavy one-arm swings until 4 or 5 reps left, then switch and do the same with left arm. Rest 1 minute between rounds.
These are “lazy” swings. Height doesn’t matter focus on hip/arm contact and movement.
As a moderately paced circuit:
3x max pull-ups
3x max v-ups
3x max push-ups