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(Specialty warm-up: 3L, 3R kettlebell swing clean + push press, 3L, 3R mace shovel + 3/1000 hold @ top) 5 rounds of: 3 Kettlebell swing clean + push press (Left- 1 + 1 = 1) 3 Kettlebell swing clean + push press (Right- 1 + 1 = 1) :30 sec. rest/ assessment Then, 3 rounds of: 5 Kettlebell swing clean + 1 push press + 3/1000 @ top (Left) 5 Kettlebell swing clean + 1 push press + 3/1000 @ top (Right) :30 sec. rest/ assessment Adjust weight as needed between rounds, likely governed by push press/ lock out. Patient, organized, violent movement in each lift and each set; No soft set-ups, no lazy lifts. Part two will be lighter than part one; If it does not feel like it should be, we under-lifted in part one. Adjust accordingly. Reminder: Combining movements does not change their fundamental components; Lift - land - stand - set - press. This is not a "flow drill", and each rep should feature hard, power-ensuring starts and stops. Stacked-hand and/ or Pistol grip are recommended for swing clean. And then:

50 Mace shovel + 3/1000 hold @ top of each 50 calories Airdyne/ similar (alternating 5c legs-only/ 5c arms-only) Shovel: Start/ finish position should be a seamless transfer from deadlift- make adjustments as needed. If suitable weight is not available, movement may also be scaled by shortening the distance between hands, always leaving the rear hand at the very end of the handle. Lock-out should feature both arms 100% straight, and aligned over their respective feet. Alternate lead arm in no less than 5- rep intervals.

Airdyne: Sprint, not a jog. Hustle, breathe, alternate on cue, and get it overwith. And finally, “Time under tension”: 3 x :30 sec. hollow *rock*, each interval ending with a rocking chair to standing + 15-calorie Airdyne sprint (timed) + 50 hollow rock @ 15lb. W, 25lb. M + 25 calories Airdyne/ similar @ cool down pace Hollow rock: Take short rest as needed, and accept no sub-standard reps Airdyne: Cool-down pace should look like 30-40% of max RPM.


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