physical. 02/03/14

    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.