I did timed two-handed swings with the 24kg bell. I did 20 sets of 10 in 9 minutes and 45 seconds. I did sets of 10 with approximately 15 second rest between round.
Swings - 24kg bell - 20 sets of 10 - 200 reps
Then I used the Bruiser Clubbell (45lbs):
- Swings - 30 reps
- Front Cleans - 30 reps
- Gama Cast - 30 reps
- Hammer Swings - 15lb clubbell - 100 reps
- Hammer Throws - 15lb clubbell - 100 reps