4 x 8 @ 60% of 1RM
Rest as needed between sets. If a set requires interruption, make as minor an adjustment as needed to perform the next uninterrupted.
Today, focus on touch-and-go power from the bottom of the press, and hold a full 2/1000 in the lock-out at the top. When scheme is listed as “4 x 8″, it always refers to “Sets” x “Reps”.
Then, 3 rounds (or 12 minutes) of:
30 1-arm kettlebell swing @ 25lb. W, 45lb. M (Switch arms as desired)
20 Rocking chair @ 25lb. W, 45lb. M- use bumper plate
15 calorie row
Hammer position, standardize breathing, and move fast. Goal is always completion, and never expiration of the clock.