top of page


(Specialty warm-up: 10 power clean @ 65lb. W, 75lb M (if using barbell in training day), 5 kettlebell high pull + Goblet catch @ 1/2 BW)

5 rounds of:

3 Power clean/ Ground-to-shoulder @ 75-85% of heaviest implement 2RM

3 Pull-up (Scaled to full ability in each round)

:30 sec. rest/ assessment Focus on set-up, timing, violence of action, and fluidity; Take time, make positional adjustments as needed, and adjust weight accordingly if sets require interruption at designated weight. Use the implement that allows for best positioning at the heaviest weight. Advanced pull-up suggestions include:Weighted, L-pull-up, chest-to-bar, negative. No kip, no "butterfly".


Kettlebell high pull + Goblet catch:

5 x 5 @ as heavy as possible in each Focus in this movement variation is a powerful, dynamic kettlebell high pull transitioning into an organized and aggressive “catch” in the standard Goblet position (hands on side of handles, forearms driven into sides of kettlebell). Today, hold each rep for an organized, stopped 2/1000, quickly re-position hands, and re-trace steps to the ground. There is no “hinge” in the up- or- down of a kettlebell high pull.