Front squat:
5 reps @ 50-60% of 1RM
1 minute rest
x 3
3 reps @ 80-90% of 1RM
1 minute rest
x 5
3-rep sets should be challenging but uninterrupted- If designated weight creates or forces a compromised position, make an immediate adjustment.
Up to 3 minutes rest, then:
20 Turkish Get-up @ 50-60% of 1RM
Switch arms and rest as needed/ desired.
And then, at skill work weight, 1 round of:
Kettlebell Sequence #1
Around-the-body pass (Left)
Around-the-body pass (Right)
Figure 8
2-arm OH swing
Swing clean and press (5L, 5R)
Halo
Hand-to-hand 1-arm swing
Snatch (5L, 5R)
Goblet squat
Using the same single kettlebell throughout, perform 10 total reps of each movement in order. Today, choose a light to moderate weight that allows you to safely complete all movements in sequence with limited interruptions.