1-arm kettlebell clean:
3 x 3L, 3R @ as heavy as possible in each
Rest as needed between sets. If a set requires interruption adjust one interval down and re-do it uninterrupted. When scheme is listed as “3 x 3L, 3R″, it always refers to “Sets” x “Reps”.
Then, 3 rounds of:
3 Turkish Get-up (Left @ up to 60-70% of 1RM)
6 1-arm kettlebell swing clean + push press @ same
3 Turkish Get-up (Right @ up to 60-70% of 1RM)
6 1-arm kettlebell swing clean + push press @ same
Unless position breaks, goal is completion of all 9 reps on one side without putting kettlebell down- rest as needed following the 9 reps. Adjust weight by round, ending at 30-40% of TGU 1RM in round 3.
And then:
72 Medicine ball throw/ catch @ 15lb. W, 20lb.M
With a partner, stand a reasonable distance apart (12-15 feet) and throw/ receive medicine ball. Throw side-to-side using strong rotation (not underhand or overhand) and attempt to re-throw as soon as the ball is caught. Throw the ball “at”, not “to”, your partner. Start in a neutral stance and allow footwork to adapt based on direction of throw.