(Specialty warm-up: 5 Double kettlebell swing clean, 3L, 3R kettlebell Thruster, 5 rocking chair w/ bumper plate) Double kettlebell front squat: 5, 5, 5, 5, 5 Kettlebell Thruster: 5 x 3L, 3R @ scaled to ability, each with a hard, organized stop at the top (single kettlebell) Rest as needed between sets of both movements. Weight increases in each set of front squat (denoted by commas). Start moderate, using recent training as a gauge, and end as challenging as possible for a strong 5. Weight is scaled to full ability in Thruster; If sets require interruption at chosen weight, make as minor an adjustment as needed before continuing. Reminder: Position and range of motion always govern weight, and “locked out” always includes a rigid stop of motion.
Thruster: Combining the front squat + press does not change the mechanics, demands, or finish positions of either movement; Hybridized but not bastardized. Timing, bracing, and positional accuracy will govern the success (and satisfaction) of this lift/ drill. The higher, harded rack positions we have been prioritizing should be applied here.
Reminder: “Scaled to ability” is not a statement that should elicit a sense of relief; Quite the opposite. It should prompt attention and effort that walks the border of safety and self-destruction. Anything less will not lead to suitable progress.
Then, 5 rounds of: 5 Rocking chair @ (up to/ recommended) 35lb. W, 45lb. M (use bumper plate- add jump at the top as appropriate) 150 Jumprope
10 Rocking chair @ 15lb. W, 25lb. M OR unweighted, with a "pop at the top"
:15 sec. rest/ assessment (consider the "scheme-appropriateness" of the weights chosen in the 5-rep Rocking Chair... )
Keep rest to designated duration- perform quick transitions between move