Front squat:
5, 5, 5, 3, 3, 3
Weight increases in each set (denoted by commas between).
Rest as needed between sets.
Up to 5 minutes rest, then 3 rounds of:
Kettlebell Sequence #1
Around-the-body pass (Left)
Around-the-body pass (Right)
Figure 8
Overhead swing
Swing clean and press (5L, 5R)
Halo
Hand-to-hand 1-arm swing
Snatch (5L, 5R)
Goblet squat
Using the same single kettlebell throughout, perform 10 total reps of each movement in order. Today, weight increases in each round. Final round should feature the heaviest possible weight (governed by the weakest of the lifts) that allows for strong, safe positions. Round 3: Rest up to 10 sec. between each movement.