3 x 3 @ 75-80% of 1RM
3 x 5 @ 60-70% of 1RM
1 x 15 @ (up to) 1/2 BW (perform as double kettlebell front squat)
Rest as needed between all sets. If a set requires interruption make as minor an adjustment as needed and re-do it uninterrupted. When scheme is listed as “3 x 3″, it always refers to “Sets” x “Reps”.
Then, 3 rounds of:
5 Hang power clean + push press @ 50-60% of push press 1RM
1 minute active rest (Leg/ arm swing, single-under jumprope, Airdyne @ 30% pace, karaoke run/ side steps… )
:30 sec. static rest (Breathe, and focus on what’s next)
Position and range of motion considered, work hard to start and stay at 50-60%.
50 Medicine ball throw/ catch* (immediately into)
1 Tabata interval (:20 sec. work/ :10 sec. rest x 8) of:
1-arm kettlebell swing (2 rounds L, 2 rounds R x 2 @ 35lb. W, 55lb. M)
Count reps in each round, and attempt to match throughout. Unless position breaks, or set requires interruption, start and stay at weights designated above.
*With a partner, stand a reasonable distance apart (minimum 12 feet) and throw/ receive medicine ball. Throw side-to-side using strong rotation (not underhand or overhand) and attempt to re-throw as soon as the ball is caught. Throw the ball “at”, not “to”, your partner. Start in a neutral stance and allow footwork to adapt based on direction of throw. If no partner is available, adjust to medicine ball throw against a wall.