(Specialty warm-up: 10 kettlebell halo + 2/1000 extension, 5 suitcase deadlift) Skill work/ Fact check: Mace 360/ 10-2 Based on skill level/ experience/ proficiency, this is either deliberate, attentive skill work, or standardized testing. Practice/ apply the details of each lift, and move towards a smooth, challenging, positionally sound 5L + 5R. Rest as needed, and accumulate lots of organized, fluid, powerful reps. There are significant amounts of reference material within our sites that will help you address any positional shortcoming you are experiencing; That's why you're here, so... Use them. In training, guessing is for those without the desire or patience to *know*. Then, 5 rounds of: 1 minute Farmer hold @ (minimum) BW :30 sec. tripod headstand/ steep Pike position (position governs variation) 10 Box jump (scaled to ability) 5 Burpee broad jump :30 sec. rest/ assessment Transition seamlessly, and breathe attentively; One will most certainly lead to the other. If headstand simply does not work (not, we don't like it... ), adjust to tallest possible pike position hold; Head should be even with arms, as in a barbell press lock-out. And then, “Time under tension”: 15 Kettlebell Good Morning @ self-scaled + 50 1-arm or hand-to-hand kettlebell swing @ 35lb. W, 55lb. M + 5 Push-up + 10 Airplane push-up +
10 x :10 sec. hollow hold/ rock + rocking chair stand-up + 15 cat/ cow stretch
Kettlebell swing: If designated weight is not a cool-down weight, adjust accordingly.