5 x 2 @ (up to) 2RM
Rest as needed between 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 “5 x 2″, it always refers to “Sets” x “Reps”. Reminder: Position and execution always govern weight.
Then, 4 rounds of:
6 Hang power clean @ 60% of power clean 2RM
(or double kettlebell swing clean @ 50%)
1 minute active rest
(Leg/ arm swing, single-under jumprope, Airdyne @ 30% pace… )
12 Reverse lunge box jump* @ 20″ W, 24″ M
:30 sec. static rest (Breathe, and focus on what’s next)
If designated weight creates compromised positions, or sets require interruption, make an immediate adjustment. Box jump must be caught at the top with hips above parallel (power clean catch position).
*Take a full reverse lunge step, and immediately upon return to standing (with hip still loaded), jump on to target. Use the momentum from the lunge to propel the jump- coordinate the return to standing and the takeoff so as to not completely separate the lunge from the jump. Land from the jump with a loaded hip and transition right into the next rep.