(Specialty warm-up: 10 hang power clean @ (up to) 65lb. W, 75lb. M, 5L, 5R kettlebell swing clean + push press) Power clean/ Ground-to-shoulder: 5 x 5 @ (up to) 80% of 2RM/ scheme-appropriate weight Rest as needed between sets, and climb sensibly towards a strong and accurate 80%. Today focuses on position, execution, fluidity; Pace and weight are to follow, not lead- The "up to" designation is a very important one when pursuing lasting progress, and not simply momentary satisfaction. Take time, make positional adjustments as needed, and adjust weight accordingly. Stabilize the weight for a full, controlled 1/1000, and re-trace steps to the floor.
When scheme is listed as “5 x 5″, it always refers to “Sets” x “Reps”.
Reminder: How weight moves/ where it is loaded is far more important than what the weight IS; If barbell is clunky, or too positionally restricted to actually be powerful and controlled, switch to kettlebell, medicine ball, sandbag. Substandard positioning, execution, and order-of-operations are only passable in environments where better is not known, or not prioritized.
Then, 5 rounds of: 5 Kettlebell swing clean + push press (Left) 3 Kettlebell snatch (Left)
5 Kettlebell swing clean + push press (Right)
3 Kettlebell snatch (Right)
(Up to) 1 minute rest/ assessment