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(Specialty warm-up: 10 dowel partial pull-over, 5 kettlebell suitcase deadlift)

10 rounds of:

10 Stacked-hand kettlebell swing

:30 sec. hold("Ass over teakettle" Goblet position)

:10 sec. rest/ assessment

Start as heavy as possible for 10 high-powered, uninterrupted reps- switching top-to-bottom hand as desired/ as proficiency allows (goal should be minimum 1/2 BW), and adjust weight by round as needed. If the "ass over teakettle" movement description/ transition doesn’t immediately and clearly make sense, please reference one of the videos we have made demonstrating it.

Kettlebell swing reminder: Power and position govern weight- If we lose our strong hinge, back rounds, or legs fail to snap straight in the “drive” portion of the movement, adjust accordingly and continue safely. Do not bend arms; Instead, visualize and apply bracing and broadening your upper back.

Then, accumulate 3 minutes of:

Kettlebell Farmer hold@ 3/4 BW

Break as few times as possible, and hold at least a few seconds longer than you think you can. If 3/4 BW is old ne