1 x 5L, 5R @ 40-50% of barbell push press 2RM
1 x 3L, 3R @ 40-50% of barbell push press 2RM
1 x 7L, 7R @ 20-30% of barbell push press 2RM
Then:
Kettlebell snatch (From floor or swing):
3 x 3L, 3R @ (up to) heaviest lift from above
Rest as needed between arms/ sets in both movements. If a set requires interruption, make as minor an adjustment as needed to perform the next uninterrupted. When scheme is listed as “1 x 5L, 5R″, it always refers to “Sets” x “Reps”. Demand full, aggressive lock-out in every rep. If imbalance is identified in any single-arm lift, make necessary skill work adjustments in the coming weeks.
And then, as quickly as possible:
30 Slam ball @ 40lb. W, 50lb. M
30 Hollow rock
30 Superman rock
30 Abmat sit-up
Be mindful of position and attentive to pace. Breathe specifically and rest as little as possible.