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(Specialty warm-up: 5 double kettlebell swing clean, 10 weighted walking lunge) 5 rounds of:

5 Double kettlebell swing clean

10 Kettlebell suitcase walking lunge

(Up to) 1 minute rest (take only what both weight and effort earn... )

Swing clean: No lazy set-ups, no soft lifts. Land and stop in a tall, organized rack position for a minimum 1/1000, and adjust weight by round as desired, or as position requires.

Lunge: Strong posture and full range of motion govern weight; Adjust (up or down) by round as needed.

Both lifts: Pay close attention to safety and efficiency in the put-downs just as much as in the pick-ups; Missed lifts and sloppy landings will suck valuable energy from the work sets.

Then, 3 rounds of:

10 Kettlebell high pull + 2/1000 Goblet catch @ (minimum) 53lb. W, 70lb. M* (scheme appropriate weight)

10 Medicine ball/ sandbag power clean @ 1/2 BW

:20 sec. rest/ assessment

Rest reasonably as needed (3 breaths/ :15 sec) in no less than 10-rep sets. Reminder: Position and execution (and today, hold duration) always govern weight.

Focus in both of these movements is a hard, attentive set-up followed by a powerful, well-timed lift into an organized and aggressive “catch”. Today, hold each rep for a controlled, stopped 2/1000, quickly re-position hands, and re-trace steps to the ground. There is no “hinge” in the up- or- down of either lift. Adjust weight by round as position and execution dictate.

*Today: Whichever variation ends up being heavier at designated scheme, goes first. For example- If kettlebell high pull + Goblet catch may be performed safely and powerfully at 124lbs, and the medicine ball/ sandbag lift at 90lbs, the kettlebell lift is performed first. Thank you.