3 x 10 @ (up to) 60% of 2RM
Then:
Double kettlebell swing clean + front squat:
5 x 5 @ as heavy as possible in each (1 swing clean + 1 front squat = 1 rep)
Rest as needed between sets. If sets require interruption at chosen weight, or range of motion fails, make as minor an adjustment as needed and complete the next uninterrupted and at full-range. When scheme is listed as “3 x 10″, it always refers to “Sets” x “Reps”. Reminder: Sound position always governs weight.
And then, as quickly as possible, 2 rounds of:
20 Straight jump @ 15lb. W, 25lb. M (use bumper plate)
20 Underhand bodyweight row
20 Lateral burpee
:20 sec. rest
Breathe and brace like you know how, and attempt no rest outside of the designated duration; Conquer each movement, don’t simply complete it.
And then “Time under tension”:
Double kettlebell rack hold (W- 45lb. x 2, M- 62lb. x 2)
Lift and hold in strong, organized kettlebell rack position. Work to “True” failure (loss of physical positioning) not “Relative” failure (loss of mental endurance). If time reaches two minutes, you may stop if desired. If time is under two minutes, do it again, and accumulate at least two total minutes
Stand strong and organized- tension helps build strength, provided we stay engaged in the process.