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(Specialty warm-up: 5 heavy kettlebell high pull + Goblet catch (find the "moment of clarity", 10 empty bar hang power clean) Power clean/ Kettlebell high pull + Goblet catch: 7 x 5 @ (up to) 85% of power clean 2RM Rest reasonably between sets. Use set #1, and possibly #2, to climb to scheme-based potential. Focus on position, violence of action, and fluidity; Take time, make positional adjustments as needed, and adjust weight accordingly. When scheme is listed as “7 x 5″, it always refers to “Sets” x “Reps”. Today, use either variation (or a combination of) to complete each set. Goal is organized, widely-transferable, powerful ground-to-shoulder mechanics; Implement should be interchangeable.

Then, 9 rounds of:

3 Goblet squat@ as heavy as possible in each set

1 Chin-up + 3/1000 hold@ top

:30 sec. rest

Perform an organized, dynamic kettlebell high pull into an aggressive“catch”in the standard Goblet position(hands on side of handles, forearms driven into sides of kettlebell). Brace, squat, and re-trace steps to the ground. Adjust weight by round as position and execution dictate; Position considered, do not under-lift.

Single chin-up should be scaled to full ability in each ro