3 x 5 @ (up to) 75% of 1RM
1 x max rep @ 60% of above (Full 2/1000 in each lock-out)
Rest as needed between 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 5″, it always refers to “Sets” x “Reps”. Reminder: Position and execution always govern weight.
Then, 3 rounds of:
5 Hang power clean @ 60- 70% of power clean 1RM
1 minute active rest (Leg/ arm swing, single-under jumprope, Airdyne @ 30% pace, karaoke run/ side steps… )
10 1-arm kettlebell Thruster (5L, 5R @ 25% of power clean 1RM- minimum 35lb. W, 55lb. M)
:30 static rest (Breathe, and focus on what’s next)
Position and range of motion considered, work hard to start and stay at designated weights.
Then, as quickly as possible:
This is a sprint, not a jog- Don’t pace the row. Manage your breathing, hammer your mechanics, and move fast.