5 x 5L, 5R Kettlebell swing clean/ push press
@ as heavy as possible in each
1 x 10L, 10R Kettlebell swing clean/ push press
@ (up to) 75% of above
1 x 50 Kettlebell hand-to-hand swing clean + front squat
@ 10-rep weight from above
Rest as needed between sets. If position breaks, range of motion shortens, or pressing sets require interruption, adjust accordingly and continue safely. If/ when rest is needed in squat set, keep it short and specific (3-5 breaths/ :15 sec.).
Then, 5 minutes of:
5 Broad jump
1 Inchworm
3 breaths rest
Count completed rounds. Move aggressively, and take no additional rest.
And then, “Time under tension”:
Anchored squat @ 15lb. W, 25lb. M + 50 Abmat sit-up @ 15lb. W, 25lb. M + 30 calories Airdyne @ cool down pace
Work to “True” failure (loss of physical positioning) not “Relative” failure (loss of mental endurance). If time reaches two minutes in anchored squat, you may stop if desired. If time is under two minutes, do it again, and accumulate at least two total minutes.