(Group. Medicine ball shuttle run.)
3 x 5 @ (up to) 85%
1 x max rep @ 60%
Rest as needed between sets. If a 5-set requires interruption, make as minor an adjustment as needed to perform the next uninterrupted. When scheme is listed as “3 x 5″, it always refers to “Sets” x “Reps”.
Then:
30 Dumbbell power snatch @ 1/4 BW (Switch arms as desired)
20 Kettlebell full-range high-pull @ 45lb. W, 65lb. M
10 Slam ball @ 35lb. W, 50lb. M
:20 sec. rest
10 Slam ball @ 25lb. W, 40lb. M
:20 sec. rest
10 Slam ball @ 15lb. W, 30lb. M
If designated weight in any movement creates/ forces a compromised position, make as minor an adjustment as necessary to continue safely.
And then, skill work:
Kettlebell snatch
Headstand/ Handstand
Tumbling (Front roll, back roll, side fall)
Practice each with the goal of making noticeable improvement in position, execution, and fluidity. Kettlebell snatch: 30-40 rep @ skill work weight. Headstand/ Handstand: 5-10 minutes. Front roll/ back roll: 20-30 reps each.
Reminder! (Almost) all movements referenced above are demonstrated and noted on our Movement Library. Please use them to your advantage! No guessing!