(Specialty warm-up: 5 Dowel partial pull-over into back rack, 5 empty bar press + 3/1000, 3L, 3R kettlebell clean)

Press:

1 x 5 @ 50% of 2RM/ scheme-appropriate weight, each with 3/1000 @ top

7 x 3 @ heavier, scheme-appropriate, each with 3/1000 @ top

1 x 5 @ 75% of heaviest above (locked-out, no extended hold)

Then:

50/50 Kettlebell press:

3 x 3L, 3R @ challenging, accurate, and scheme-appropriate

Alternating arms as directed, keep kettlebells in-hand for L-to-R set, and then rest/ adjust weight as needed. Reminder: Position, order-of-operations, and range of motion always govern weight, and overhead/ “locked-out” is not a relative position.

50/50 press features a double kettlebell rack position but a single-arm press. Kettlebell on the “non-working” side assists in keeping tension, and can help us fact-check position. Position considered, weights should match on both sides.

Then, 5 rounds of:

1 Kettlebell clean(Left)

:20 sec. rack hold

1 Kettlebell clean(Right)

:20 sec. rack hold

10 Burpee

10 "Floor to feet"

(Optional/ up to):20 sec. rest

Kettlebell clean/ hold weight is scaled to ability (recommended at minimum 1/2 BW) and may adjust by round as needed. Even in fatigue, the burpee should never become a wiggly, flailing mess, and there are all straight lines, and no curves, in the top position of "Floor to feet"; Move attentively, expertly, and powerfully.

And then, “Time under tension”:

10 x 10 Hollow rock-first 5 sets @ 15lb. W, 25lb. M (bumper plate), and last 5 sets with hands attached low and hard to legs

15 cat/ cow stretch

Demand success in the short sets of hollow rock; Stay "closed" and truly hollow, and accept nothing less.