warm up with cleans and presses using a light kettlebell, then:-
30/30 – work for 30 secs, rest for 30 secs for 20 minutes:-
Kettlebell single arm long cycle (clean & jerk) = change arm each working set. Goal: Aim for 6 or 7 reps per working set, with perfect form. Your first rep should be as good as your last.
Advanced level use double kettlebells.
Then:-
Alternate between the following from 10 reps down to 1:-
- Chin-ups
- Powerwheel roll outs