(Specialty warm-up: 2L, 2R kettlebell halo + 5/1000 extension, 5 empty bar press + 2/1000 overhead, 1L, 1R slow, perfect Turkish Get-up)
1 x 10 @ 50% of 2RM, 2/1000 @ top
2, 2, 2, 2, 2 (weight increases each set, denoted by commas)
1 x 10 @ 50%
Sets of two begin heavier than 50%, and can climb as heavy as position and verification allow; "Locked out"and "straight" are not relative positions. Please apply and reinforce the value of powerful, standardized set-ups and resets; Those that apply them will, beyond any shadow of any doubt, lift heavier and safer. Also please make clear distinction between a front rack/ power clean receiving position/ push press starting position and that of a strict press. They are different, for important reasons.
Then, 10 minutes of:
Kettlebell snatch + Turkish Get-up (to floor) + 10/1000 arm bar stretch (count starts when position is "set") + finish to standing
Switch arms early and often, and do not accept clunky, obligatory versions of any of these positions or transitions. Please review arm bar stretch and highlight the nuances that turn it from a goofy afterthought for most into a valuable Turkish Get-up accessory for us; Thumb turns/ drives back, as we turn over! Weight may be self-scaled, and governed by the weakest lift in the chain. Have back-up plans in mind/ in sight- either up or down! Do not waste reps.
And then, as quickly as possible, 5 rounds of:
10/1000 bar hang
No rest, work under the bar, and address this accordingly. No short-counts, no turtle-shell "Floor-to-feet"; Deadlift-worthy hinge, in every rep.
And finally, "Time under tension":
15 Airplane push-up (Chin, chest, and hips all "land" at the same time, and also lift at the same time... )
75 Hollow rock (Unless high-level proficiency is present, break into 3 x 25; Today, hands touch top or side of knees/ thighs/ shins)
15 calorie Airdyne/ equivalent cool-down
The hollow rock adjustment today is "quality assurance": It is impossible to have your shoulders on the ground while maintaining contact with the designated areas. If people can't do it, that simply means, they haven't been doing it...