4 rounds of:
6 Pull-up (As challenging as possible in each round)
4L, 4R Kettlebell snatch @ baseline 35lb. W, 55lb. M
:20 sec. rest
Pull-up variation and kettlebell snatch weight are scaled to ability in each round. Advanced pull-up suggestions include: Weighted, L-pull-up, chest-to-bar, strict, negative. No kip, no butterfly. If kettlebell snatch set requires interruption with chosen weight, adjust one interval down and continue. Lifts today may also be performed as hand-to-hand kettlebell snatch if desired.
Then, at a moderate but challenging weight, 1 round of:
Kettlebell Sequence #1
Around-the-body pass (Left)
Around-the-body pass (Right)
Figure 8
Overhead swing
Swing clean and press (5L, 5R)
Full-range high pull
Halo (5L, 5R)
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 (note L & R). Today, select a weight that allows for uninterrupted sets of each movement, and rest as needed between.
Then:
12 reps max distance medicine ball throw/ catch @ 12lb. W, 15lb. M
Starting at a minimum of 12 ft., perform 12 consecutive throws from the furthest distance possible.
And then, 15 minutes of:
5 Ab wheel roll-outs (Or 10 V-up)
5 Straight/ vertical jump @ 25lb. W, 35lb. M
50 Jumping jack
50 Mountain climber
Count rounds and completed partials (Ex. 7 rounds + 5 Ab wheel= 7.1). If weight forces position break in jump, make an immediate adjustment.