1 x 3 @ (up to) 90% of 2RM
3 x 5 @ 75%
Rest as needed between all sets. If sets require interruption (provided lifts are performed at current, accurate percentages) pause as briefly as needed and complete without decreasing weight. When scheme is listed as “3 x 5″, it always refers to “Sets” x “Reps”. Reminder: Position and range of motion always govern weight.
Then, 3 rounds of:
3 1-arm kettlebell swing clean (Left)
3 1-arm kettlebell front squat (Left)
1 1-arm kettlebell Thruster (Left)
:15 sec. rest
3 1-arm kettlebell swing clean (Right)
3 1-arm kettlebell front squat (Right)
1 1-arm kettlebell Thruster (Right)
1 minute rest
Front squat begins at top of 3rd swing clean, and Thruster begins at top of the 3rd squat. If set requires interruption, adjust one interval down and continue. Position considered, each set/ each arm is to be performed as heavy as possible. Weakest lift in the sequence will govern weight.
3 x 5 Straight jump (Weighted with sandbag, scaled to ability)
Rest between sets, and lower/ remove weight as soon as position breaks.