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(Specialty warm-up: 5 Kettlebell high pull, 10 "Tall slam ball", 10 slam ball) 5 x 10 Goblet squat @ as heavy as possible in each 5 x 5 Goblet squat @ 60-70% of heaviest above Pay attention to the pick-ups and put-downs; Efficient movement is energy conservation. As always- but especially in longer sets with front-loaded weight- Brace before you drop; During, is too late! Speed is never a substitute for form, and volume is never an excuse for positional erosion; Scale pace and weight to ability. "Enthusiasm tempered with reality". Then: Kettlebell high pull: 5 x 5 @ (up to) 3/4 BW Slam ball: 5 x 5 @ (recommended) 1/4 BW Immediately into: 50 Slam ball @ 15lb. W, 25lb. M 250 Jumprope Rest up to :30 sec. between kettlebell high pull and slam ball sets; Anti-rest during slam ball + jumprope. Kettlebell high pull/ ground-to-overhead: Set-up and position, order-of-operations, and violence of action is the same in each. Slam ball, etc. simply extend overhead when/ where the standard high pull ends. Retrace your steps to the ground; There is no "hinge" in any of these movements- on the way up, or down. ***If integrity at the bottom of the squat diminishes, or- never returns after completing the Goblet squat- adjust to "Tall slam ball", and continue safely. Reminder: Position and execution always govern weight, and neither straight nor overhead are variable positions.

And then, “Time under tension”:

One-minute Farmer hold @ one interval above BW +

15 Kettlebell Good Morning @ BW (3 x 5 if needed) +

15 Tipped-forward mace/ hammer squat (heels down, 2/1000 @ bottom, power back up) @ (up to) 8kg. W, 10kg. M +

3 x :30 sec. full-effort, positionally vigilant hollow rock/