Climb to a new 2RM using sets of no more than 3 reps before adjusting weight. Rest as needed, and keep total number of post-warm-up lifts under 15 (Ex. 3, 3, 2, 2, 2… ). Goal should be at least 70% of bench press 1RM.
Then, 3 rounds of:
12 Kettlebell “Short swing” @ minimum 1/2 BW
:30 sec. unweighted hinge
:30 sec. rest
Position considered, 1/2 BW is minimum- each set should be scaled to ability for 12 high-quality, uninterrupted reps. ”Short swing” denotes a heavy, short-range kettlebell swing with the intent of safely driving as much weight as structurally possible to just below chin height. Today, use 1/2 bodyweight as baseline.
“Crossing the floor”
Complete 12, 20-yard trips and vary movements as desired in each trip.
6 trips are unweighted, and 6 are weighted to specifications listed below.
Walking lunge (May be used in maximum 2 of the 12 rounds)
Burpee broad jump
Sled drag/ Sled pull @ 1+1/2 BW
Farmer carry @ minimum BW
Double kettlebell rack walk @ minimum 35lb. x 2 W, 55lb. x 2 M
”Drag” = forward, and “Pull” = backward.
It is expected that path will be chosen based on quality of work, not time to completion; Choose what you need, not what you like to do the most. If rest is needed, keep it short and specific.
*Our push-up walk is 3 “steps” forward on your hands in a rigid plank position + 1 chest-to-ground pushup: 3 + 1 = 1.