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(Specialty warm-up: 5 press + 3/1000 (moderate, accurate- less than 50%), 3L, 3R kettlebell snatch skill-work sequence, 5 box jump with implement)


1 x 5 @ 50% of 2RM, stop at the top

3 x 5 @ 70% 1 x max rep @ 60% (each rep locked out for full 2/1000)

1 x max rep @ 40% (each rep locked out for full 2/1000)

Rest as needed between sets of both movements. If sets require interruption at chosen weight, make as minor an adjustment as needed before continuing. When scheme is listed as “3 x 5″, it always refers to “Sets” x “Reps”. Reminder: Position and range of motion always govern weight, a break in either ends a max-rep set, and “locked out” always includes a rigid stop of motion.

Today: Perform 5L, 5R mace 360- left, with left on bottom, and right, with right on bottom, immediately following press, and then rest.

Then, 5 rounds, **decreasing one weight interval in each**:

5 Dumbbell/ weighted box jump