(Photo: You can steal until there’s nothing left; But is the something really gone, or just avoiding the theft?)
7 rounds of:
5 Power clean @ (up to) 75% of 2RM
1 Front squat @ top of 5th power clean
(Minimum) 1 minute rest
Position governs weight; adjust by round as needed. Attentive, powerful lifts throughout- If mechanics erode or movement slows, adjust accordingly and continue safely. If less than one minute rest is needed in order to perform the next set to full ability, take less.
Then:
20 Kettlebell full-range high-pull @ as heavy as possible in 5-rep sets
10 Slam ball @ 35lb. W, 50lb. M
:20 sec. rest
10 Slam ball @ 25lb. W, 40lb. M
:20 sec. rest
10 Slam ball @ 15lb. W, 30lb. M
:20 sec. rest
10 Slam ball @ 15lb. W, 30lb. M
If designated slam ball weight creates/ forces a compromised position, make as minor an adjustment as necessary to continue safely. If rest is needed in full-range high pull, keep it to 3 breaths/ :15 sec.
And then, as quickly as possible:
15 Inchworm
30 Burpee broad jump
15 calories Airdyne
This is a sprint, not a jog; No designated rest. If needed, keep it to 3 breaths or less (:15 sec.), no more than twice.
And finally, “Time under tension”:
Double kettlebell rack hold (W- 45lb. x 2, M- 62lb. x 2)
Lift and hold in strong, organized kettlebell rack position. 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.
Stand strong and organized- tension helps build strength, provided we stay engaged in the process.
Reminder! (Almost) all movements referenced above are linked to high-quality video demonstrations/ explanations!
Please use them to your advantage!