High-hang power clean:
3 x 5 @ 40-50% of power clean 1RM
5 x 3 @ 50-60% of power clean 1RM
3 x 3 @ 75-80% of 1RM
Rest as needed between sets. Today focuses on position, execution, fluidity. Pace and weight are distant seconds. Take time, make adjustments, work hard. When scheme is listed as “3 x 5″, it always refers to “Sets” x “Reps”.
And then, for time: “Composure Recovery Drill”
12 Kettlebell swing (All at 35lb. W, 55lb. M)
6 Front roll
x 4
:20 seconds rest, then:
12 Kettlebell swing
6 Front roll
x 2
And then, immediately and urgently:
24 Kettlebell swing
x 1
Goal today is achieving a quick, seamless transition from front roll back into the next movement. Pay attention to the details of each, and breathe specifically throughout. Outside of the designated :20 seconds, there is no rest.