(Specialty warm-up: 5 Kettlebell high pull + Goblet catch @ heavy, 3L, 3R kettlebell clean)

Ground-to-shoulder:

1 x 7 @ 1/2 BW

5 x 5 @ (up to) 85% of heaviest implement 2RM

Rest reasonably between sets. Focus on position, timing, violence of action, and fluidity; Take time, make positional adjustments as needed, and adjust weight accordingly. When in doubt, "panic the weight up"- brace, hard, for a minimum of 2/1000 prior to takeoff. When scheme is listed as “1 x 5″, it always refers to “Sets” x “Reps”.

Today, use any safe, organized variation (or a combination of) to complete each set. Goal is widely-transferable, powerful ground-to-shoulder mechanics; Implement should be interchangeable. Primary/ preferred ground-to-shoulder variations are: Power clean, kettlebell high pull + Goblet catch, medicine ball power clean. Note the similarities (many), and the differences (really just one). Thank you.

Then:

50 Kettlebell high pull @ (minimum) 1/2 BW (position and operation govern pace and set length- no less than 5 reps at a time)

50 "Tall slam ball" @ 12lb. W, 16lb. M

500 Jumprope

Short, specific rest as needed during high pull; Address each lift like it's heavy. This should not be 50 uninterrupted "CrossFit" reps; Make each, valuable, and adjust weight as needed.

Attentiveness and aggressiveness at the outset will pay dividends near the end. Same set-up, bracing, and timing as its likely heavier counterpart above. Additionally- The descent is not an afterthought; Control the weight from the ground, all the way back to the ground. No wiggling.

“Tall slam ball”:Different timing and coordination, same concept and execution; All positional features of standard squat/ slam ball apply. Today we will simply use standard-diameter medicine balls- able to be moved much much more rapidly and violently- and catch above parallel. Certainly not easier, just slightly different.

And then, “Time under tension”:

5 x 10 Mace front pendulum @ 12kg W, 14kg M (This is posture practice and grip assessment/ improvement- keep it heavy, and accurate)

10 Push-up + 15 Airplane push-up +

50 hollow rock @ 15lb. W, 25lb. M +

15 calories Airdyne/ equivalent @ cool down pace

Hollow rock: Take short rest as needed, and accept no sub-standard reps

Airdyne: Cool-down pace should look like 30-40% of max RPM; Not fast, not lazy.