(Specialty warm-up: 5 Double kettlebell swing clean, Airplane push-up review/ positioning) Farmer hold: 5 x 1 minute @ (up to) BW (50% BW in each hand) Double kettlebell rack hold: 5 x 1 minute @ as heavy as possible, moving down one interval every set (1 minute @ each weight- performing this accurately, requires a bit of strategy)

Make ambitious choices, and work with intent and focus to keep weight off the ground for one full minute. Rest briefly between sets (up to :20 sec.), and pay close attention to safety and efficiency in the pick-ups and put-downs. Missed lifts and sloppy landings will suck valuable energy from the work sets.

Rack hold: Prioritize higher, harder hands, and likely less weight... for now. This will pay off, and for many of you, already is.

It is a Saturday (end of a training week); Strategize accordingly. No more than 2 drops per 1-minute round, and likely less.

Then, 7 rounds of:

3 Kettlebell deadlift @ (minimum) BW