(Specialty warm-up: 10 walking lunge @ 1/4 BW, 2L, 2R kettlebell halo + 5/1000 extension) 50 Walking lunge @ 1/2 BW Provided position is safe and sound, weight is non-negotiable. Break into as small of pieces as needed to complete with quality. No weight in the back rack. Farmer, front rack, Goblet. No barbell. Then: 5 x 1L, 1R 5-count Turkish Get-up @ (up to) 40% of 1RM Each rep should take nearly one full minute; pause for a hard, organized 5/1000 in each transition. This will be (or, certainly should be... ) light, valuable, and challenging. Our 5-count Turkish Get-up helps us break the movement down into specific pieces by requiring a 5/1000 count at each transition point (there are 9). If we are skipping steps, making a technical error, or trying to hurry through a portion of the movement we are weak at, the 5/1000 will catch it and force an adjustment. And then, "Odd Lifts" skill work:

Mace lifts and swings, and sledgehammer

If unfamiliar with our Odd Lifts list, please refer to the movement library/ SME page on the site! Pick several movements/ lifts (2-3, not 6-7... )and perform diligent and detailed skill work.

"Odd Lifts" concepts: Lateral/ rotational/ valuably unconventional. Repeatable. Transferable. Sustainable. No guessing, no circus tricks (at least not until we possess frighteningly accurate ownership of the basics... ).

Sloppy, soft, or