7 rounds of:
3L, 3R Kettlebell row @ as heavy as possible in each set
3 Chin-up (Scaled to full ability)
:30 sec. rest
Set-up, lift, and move like you mean it. Each set should be a challenge- make ambitious choices, and only adjust back if range of motion fails or position breaks- fight hard to not allow either to hwp-contenten.
Advanced chin-up suggestions include: Weighted, L-chin-up, chest-to-bar, negative. No kip.
Then, 5 violent rounds of:
1 Tire flip
3 Broad jump (away from tire)
3 Broad jump (back to tire)
1 Tire flip
3 Burpee
(Up to) :15 sec. rest
Match attention, aggression, and pace throughout all rounds. No soft lifts, no wiggly reps.
Tire flip: Mind position and execution, and move with power. Use assistance as needed, and stay aggressive- there is absolutely no value to a casual tire flip.
Attach, adjust, brace, and drive; The steps don’t have to take long, but they need to occur.
And then, practice:
Kettlebell snatch (from floor), dumbbell power snatch (from floor)
At skill work weights, practice bracing, sequencing and timing of one/ both movements, and add weight as wp-contentropriate to fact-check position.
Then, 5 minutes of the following kettlebell complex:
1 Kettlebell swing clean
1 1-arm kettlebell swing
1 Kettlebell snatch
1 + 1 + 1 = 1 rep. Stay organized and powerful, with full focus and violence of action put into each rep. Weakest lift in the complex governs weight- Adjust as soon as position breaks in any of the three lifts. Switch arms early and often.
Goal is fluid, seamless transition from movement to movement, and crisp hand-to-hand switches from side-to-side. Alternate arms as desired; Early and often is a sound strategy for a drill of this length.
Weight today is self-scaled and moderate (1/4 BW is a decent guideline)– have a back-up plan in sight if position breaks with initial chosen weight. Take rest of no more than :15 sec., no more than two times.