4 rounds of:
8 Kettlebell hand-to-hand swing clean + front squat @ minimum 30% of back squat 2RM
8 Kettlebell halo @ 35lb. W, 55lb. M
4 Inchworm
(Minimum) 1 minute rest
Goals today are fluid hand-to-hand transitions, smooth receipt of the kettlebell into the rack position, and heavy single kettlebell front squats. If designated percentages/ weights create compromised positions, adjust accordingly and continue safely.
If the hand-to-hand variation does not work, lift the kettlebell from the ground into the rack position, still switching between left and right arm in each squat. Qualifier: Percentages/ rep schemes listed make sense for a back squat 2RM up to 550lb.
Then, at skill work weight, 4 rounds of:
Mace complex:
2 Squat
6 360
4 Squat
8 10-2
100 Jumprope
Recommended weight is 8kg. W, 10kg. M. If no mace is available, use heaviest sledgehammer you can find and handle safely. Today, if one of the movements in the complex is missing, simply repeat the one you have (I.E. If you know 360, but not yet 10-2, repeat 360 for the 8-rep set); This mace complex is both skill work and conditioning work- if one piece of the puzzle is missing, stop and find it/ adjust it prior to moving on.
And then, “Time under tension”:
Max-duration bar hang + 30 calories Airdyne (alternating 5c arms + legs/ 5c arms-only) @ cool-down pace
Today, use any grip you choose, and switch between them as needed. Work to “True” failure (loss of physical positioning) not “Relative” failure (loss of mental endurance). If time reaches two minutes, you may stop if desired. If time is under two minutes, do it again, and accumulate at least two total minutes.
Note: If you made it at least one minute last time through, today, hold knees-up in a 90-degree angle or L-sit.
Reminder! (Almost) all movements referenced above are demonstrated and noted on our Movement Library. Please use them to your advantage! No guessing!