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(Specialty warm-up: 10 walking lunge, 30 mountain climber, 5 box jump)

3 x 15 Kettlebell "Short swing" @ (up to) 90% of 5RM/ as heavy as possible with quality intact

One minute rest, then:

50 Kettlebell swing @ 1/2 BW “Short swing” has always simply denoted a heavy, short-range kettlebell swing with the intent of safely driving as much weight as structurally possible to just below chin height. Through 100% fault of mine, the terminology has become murky. The purpose of the short swing is to (with all other positional standards in place) allow for a shorter-range swing at aspirational weights; That strategy has beyond any doubt built the confidence and physicality that in turn, allows for powerful and incredible parallel-with-floor swings in all of our trainees and trainers at significant weights. The term "Short swing" will exclusively be used on days where the demand is organized, heavy, and progressive; Nearing a structural/ scheme max. Anything less than our current structural max at any designated scheme is simply a "kettlebell swing". Thank you to Matt/ AAAC for the provocation to clarify the language. If any questions remain, please do not hesitate to ask. Kettlebell swing reminder: Power and position govern weight- If we lose our strong hinge, back rounds, or legs fail to snap straight in the “drive” portion of the movement, adjust accordingly and continue safely. In part two today- at what are now very moderate weights for most- challenge hand position and transitions, and add "power" to the descent. Do not bend arms; Broaden your back. Then: 100 yd. sled drag @ 1/2 BW 50 Walking lunge @ (up to) 1/2 BW (honest positional assessment governs weight and carry position) 50 Box jump @ 20" W, 24" M 50 Walking lunge (Unweighted- braced, or "Prison") 50 Bodyweight row (any anchor, any hand position- stra