(Specialty warm-up: 5L, 5R kettlebell back squat, 3L, 3R kettlebell snatch, 5 weighted box jump, 10 dowel partial pull-over- into back rack)

Back squat:

1 x 5L, 5R @ as heavy as possible (as kettlebell back squat)

2 x 10 @ 60-65% of 2RM/ scheme-appropriate weight, each rep with a 5/1000 @ top

1 x 5 @ 50%, each with a 10/1000 @ top

Kettlebell push press:

5 x 2L, 2R @ as heavy as possible in each, stopped at the top Rest as needed between sets of both movements. If range of motion fails, or set requires interruption, make as minor an adjustment as needed and complete the next rep/ set safely. When scheme is listed as “5 x 2L, 2R″, it always refers to “Sets” x “Reps”. Reminder: Sound position always governs weight, and “lock-out” is not a relative position.

Fact, not feelings, govern duration of holds. If you tend to "lose count" when tired, ask for an accountability booster.

Then, 5 rounds of:

5 Box jump @ 25lb. W, 35/ 45lb. M (use bumper plate)

5L, 5R Kettlebell snatch @ (up to) 75% of push press weight from above

10 Overhead walking lunge @ 15lb. W, 25lb. M (bumper plate)/ 8kg. W, 10kg. M (top of mace shovel)

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