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170:06

(Specialty warm-up: 10 power clean @ 65lb. W, 75lb M, 1 kettlebell clean + 1 front squat + 1 push press (L & R), 5L, 5R kettlebell row)

9 rounds of:


1 Power clean


3 Front squat


1 Push press


:30 sec. rest/ assessment

Each rep of each lift features a stopped, organized 2/1000 at the top. It's the end of a training week, this is a "complex", and if there isn't a designated stop standardizing the movements, it could easily become a too-heavy, poorly positioned mess. Positional integrity will govern weight; Don't try to trick it.



In all but the rarest of circumstances, push press will govern weight. Adjust by round as needed- demand straight, strong lock-out in each rep. As always, and with each lift- mechanics, position, and range of motion govern weight.


If barbell versions of each lift do not work as needed, positionally/ as heavy enough to be useful, then (and certainly not a demotion):

6 rounds of:

1 kettlebell clean + 3 kettlebell front squat + 1 kettlebell push press (left side)

1 kettlebell clean + 3 kettlebell front squat + 1 kettlebell push press (right side)

:30 sec. rest/ assessment

Mechanics govern variation just as- if not more than- they govern weight; Don't use a dirty cloth to clean a window. Insist on hard, stable stops when transitioning from movement to movement; It doesn't have to take long, but it needs to occur. (This is not a flow drill... )

Then, 6 rounds of:


3L Kettlebell row


1L Kettlebell clean


3L Kettlebell front squat


3R Kettlebell row


1R Kettlebell clean


3R Kettlebell front squat

(Up to) :30 sec. rest/ assessment


Each round/ arm is to be performed with one single kettlebell- weakest lift in the sequence governs weight; Adjust by round as scheme demands. Fight for position, be patient and violent, and don't under-lift.

Additionally: Identify and apply the important and fundamental starting position differences between row and clean. One is a hinge, and the other, is not.


And then, 6 minutes of:


3 Burpee OR 6 "Floor to feet"


6 Rocking chair (weighted or unweighted, as needed)


6 Abmat sit-up


(Optional but not to exceed) 3 breaths rest (no more than :15sec.)


Goal is a minimum of one round per minute; Position and pace should both be technical and vicious. Transition seamlessly and expertly; That is part of the process, and a highly valuable one, at that. Hunt the work, move like you care that you're there, and rest when you're done. Quality PLUS Ferocity = True brutality.

And finally, "Time under tension":

Bar hang (as few drops as possible- alternate hand position as needed/ desired) +

50 perfect hollow rock (2 x 25, or 5 x 10 as needed) +

15 calorie Airdyne/ equivalent cool-down +


15 cat/ cow stretch


Reminder: Unless specified otherwise, hold durations in 'Time under tension' are two minutes!

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