5 Hang power clean @ 75-80% of 1RM
:30 sec. rest
x 5
Then, 3 rounds or 15 minutes- whichever comes first:
30 1-arm kettlebell swing (35lb. W, 55lb. M)
60 Air squat
90 Hand-to-hand tire smash
Goal is completion of the 3, not running out the clock at 15.
Then, 1 Tabata interval (20 sec. work/ 10 sec. rest x 8 ) of:
Airdyne
Today, count total revolutions for score.
And then, immediately, 1 Tabata interval of:
Push-up
Pull-up (Strict or kip)
Alternate movements each round (4 rounds each), and work to maintain consistent, high-quality output.
To consider and remember:
In here, speed is never a substitute for form.
We are not interested in getting away with substandard form in favor of “winning” a workout.
(With effort and patience) form and technique will refine, speed will follow, focus and dedication will be the glue that holds it all together.
A focus on composition (over simply completion) creates a strong foundation and paves the way for lasting progress.
The benefit of such mentality will be shown when form, speed, and intensity are required to operate as a unit to overcome an obstacle- whether it be in real life, in competition, or during any physical challenge that presents itself to you.
In true physical culture, shortcuts are most often used by those without the patience or conviction to tread the real path.