“By now there is plenty of scientific and empirical evidence that the swing has an extraordinary list of “what the hell?” effects. It transfers to max deadlifts (even at the world class level), jumps, and so on, and so forth. In addition, it delivers impressive conditioning. And it is safer and easier to learn than the barbell deadlift. As much as I am partial to the deadlift, the swing wins the hip hinge class. The kettlebell swing is the true power to the people!” -Pavel  Tsatsouline, Chairman of StrongFirst (Pavel and Peter Lakatos teaching kettlebell swings to the Hungarian federal counter-terrorist team. Photo courtesy TEK)

Warmup
Run the Long Block 2x

3 Sets
5 Downdog Push-ups
10 Power Swings
10 Ring Rows
10 Ab Wheel Rollouts

Power
7 reps:
Clean Pull + Hang Clean
OR
Snatch Pull + Hang Snatch
* do not release the bar between the pull and the hang

Conditioning
3 Rounds
5 single arm kettlebell swings R/L (HEAVY-surprise yourself)
8 Medicine ball punches R/L (speed weight, not heavy)
20 second L-sit
3 Wall Bridges