1 x max rep @ 75% of 2RM
1 x max rep @ 50%
Rest as needed between sets. Reminder: Position and range of motion always govern weight, and today determine the end to a max rep set.
Then, 10 reps or 5 minutes, whichever comes first:
“Squat complex” @ minimum 35lb. W, 55lb. M
Squat complex: Posture/ position dictates weight- If designated weight breaks position or compromises range of motion, adjust immediately and continue safely. 1 rep = 1 regular squat + 1 jump squat + 1 left lunge + 1 right lunge. Today, kettlebell/ weight is held in the Goblet position.
And then, find:
1-arm ground-to-overhead 1RM
Using warm-up sets of no more than 2-3 reps per arm, and keeping total reps under 30 (15L, 15R) climb to your heaviest dumbbell power snatch and/ or kettlebell snatch (from floor). Controlled, organized lock-out constitutes a completed rep.
Then, on a 3-minute descending clock:
1 Sled drag @ 1/2 BW
1 Sled pull @ same
”Drag” = forward, and “Pull” = backward. Complete as many trips as possible and rest as little as possible. Manage breathing, demand composure, and move with intent. Final trip: Less than 10 yards = nothing, 10 yards + = 1/2.
And finally, 2 cool-down rounds of:
Minimum 20 leg swing (Forward & back and/ or side-to-side- 10L, 10R)
2 minutes Airdyne @ 30%