Climb to and find a 2RM using warm-up sets of no more than 5 reps before adjusting weight. Rest as needed, and keep total number of lifts under 20 (Ex. 5, 3, 3, 2, 2, 2).
Then, 4 rounds of:
Start as challenging as possible in both dip and 1-arm kettlebell swing. Adjust variation/ weight as needed based on position break or sets requiring interruption.
And then, 4 aggressive rounds of:
4 Sprint start @ 100%
:20 sec. rest (On the ground, in the ready position)
Our sprint start begins with chest on the ground in the bottom of our push-up position. Today, on call of “Go!”, explode to your feet, sprint approximately 20 yd., and immediately get back on the ground.