6 reps @ 60% of 1RM
Reps are performed at the top of each minute until failure.*
Time remaining after completion of 6 reps is rest.
Bar may be racked during the minute if needed.
Then, 9 minutes of:
3 Jump squats
6 Kettlebell 2-sec. overhead swing** (35lb. W, 55lb. M)
Count rounds and completed half-rounds.
*Failure= Erosion of form or missed completion time.
**2-second overhead swing reaches but does not cross the vertical plane and holds there for a full 2/1000. The count starts when the weight stops moving. Keep a neutral spine and active shoulders at all times. (Keep your back straight and push the weight to the ceiling.)