(Specialty warm-up: (Review) 10 empty bar push press + 2/1000 overhead, 3L, 3R stacked-hand kettlebell swing clean)

Push press: 9, 7, 5, 3, 3, 3 Weight increases each set (denoted by commas). Begin at a moderate, challenging weight and end as heavy as possible; Each set should be difficult, violent, and positionally sound. Lock out in each rep should leave no doubt as to the finish of the lift.

Today: If barbell push press is clunky, or front rack position does not allow for strong and powerful set-up and reset, adjust to kettlebell push press sets of 1 x 7L, 7R, 2 x 5L, 5R, 3 x 3L, 3R, all at scheme-appropriate weight.

Then, 5 rounds of:

3 Stacked-hand kettlebell swing clean (Left)

1 Kettlebell push press (Left)

3 Stacked-hand kettlebell swing clean (Right) 1 Kettlebell push press (Right)

3 5/1000 Bodyweight row

:30 sec. rest/ assessment

Push press occurs at top of 3rd swing clean. Each round is to be as heavy as possible; For most, push press will govern weight, however the goal is to strategically balance them- check your work, in order to make both pieces as challenging as they can be. As above: Locked-out is not a relative position.

5/1000 row: