7 rounds of:
If needed, make weight adjustments during rest to complete strong, uninterrupted sets. As always, position and range of motion govern weight.
5 x 7 @ 2 intervals above heaviest kettlebell clean
Rest as needed between sets. Each set should be difficult, violent, and feature sound positioning throughout.
Focus in this movement variation is a powerful, dynamic kettlebell high pull transitioning into an organized and aggressive “catch” in the standard Goblet position (hands on side of handles, forearms driven into sides of kettlebell). Hold for a 2/1000, quickly re-position hands, and re-trace steps to the ground.
Organization of movement, power, timing, and dexterity all play an equal part in the safe and heavy completion of this lift.
Short, specific rest is expected during push-up and v-up sets. When needed, keep to 3 breaths (:15 sec.).
Remember the purpose of the movement being completed, and apply the necessary details to make it worthwhile; reps for the sake of themselves are a dead-end street.