(Photo: Clarity is over-rated.)
5 rounds of:
Walk starts at top of 5th rep. Drive both arms straight and above your eyeline (click movement for video demonstration), keep hips tucked and guts brutally tight. Weight is scaled to ability and should pose a significant challenge in each round.
Mace shovel starting and ending position should be a seamless transfer from deadlift- make adjustments as needed. If suitable weight is not available, movement may also be scaled by shortening the distance between hands, always leaving the rear hand at the very end of the handle.
Then, skill work/ fact-finding:
Today, at skill work weights and with the guidance of a qualified trainer, practice the details of several of the lifts listed above and work until improvement is made.
Start with the basic progression and add difficulty/ weight as appropriate. Accumulate lots of quality reps, and climb as heavy as desired once position and execution are sound.
And then, (hopefully only) 3 rounds of:
15 calories Airdyne
:30 sec. rest
Timing each round, and not pacing the first, match output within :15 sec. or add one additional round for each round missed (Ex. Round 1: :23 sec. Round 2: :29 sec., Round 3: :41 sec.,(missed) Round 4: :33 sec./ done.) Work hard, no extra credit.
Reminder! (Almost) all movements referenced above are linked to high-quality video demonstrations/ explanations!
Please use them to your advantage!