Climb to a new 1RM using warm-up sets of no more than 5 reps before adjusting weight. Rest as needed, and keep total number of lifts under 20. (Ex. 5, 3, 3, 1, 1, 1, 1)
Then, 5 aggressive minutes of:
5 Sprint start*
5 Jump squat @ 25lb. W, 35lb. M
If designated weight creates a position break in the jump or landing, adjust or remove it immediately. Jump squat: Weight is held in Goblet position.
And then, skill work:
Link together 3 or more different kettlebell lifts into a cohesive, flowing sequence. Be as creative as you’d like, and make sure you can perform the lifts/ series of lifts with equal proficiency on both sides.
*Our sprint start begins with chest on the ground in the bottom of our push-up position. On call of “GO!” explode to your feet, sprint approximately 20 yd., and immediately get back on the ground.Rest varies from 1-10 seconds between reps.