physical. 03/26/15

    Full-range high pull:

    5 x 5 @ as heavy as possible in each
    1 x 15 @ 50% of heaviest 5-rep from above

    Rest as needed between sets. If set of 5 requires interruption, adjust as little as needed to complete next set uninterrupted. If overhead position fails, or isn’t actually overhead, adjust to 3 regular kettlebell high pull + 5 barbell strict press in each set.

    Then, accumulate as many total reps as possible in 5 minutes:

    10 Dumbbell power snatch (5L, 5R @ up to 1/4 BW)
    1 sprint @ 20 yd.
    10 Lateral slam ball* @ 15lb. W, 20lb.M
    1 sprint @ 20 yd.

    Move mechanically, breathe smart, and adjust power snatch weight if position breaks; Speed is never a substitute for form. There is no designated rest- if needed, keep it short and specific (3 breaths or less).

    And then, 5 minutes of:

    Kettlebell Figure 8 (25lb. W, 35lb. M)

    Count reps, be sure to hinge and not squat, and do not accept a rounded back.

    *If no wall is available for lateral slam ball, adjust to either medicine ball throw/ catch with a partner or regular slam ball.