4 rounds of:
Goals today are fluid hand-to-hand transitions, smooth receipt of the kettlebell into the rack position, and heavy single kettlebell front squats. If designated percentages create compromised positions, adjust accordingly and continue safely.
If the hand-to-hand variation does not work, lift the kettlebell from the ground into the rack position, still switching between left and right arm in each squat. Qualifier: Percentages/ rep schemes listed make sense for a back squat 2RM up to 550lb.
Then, 1 Tabata interval (:20 sec. work/ :10 sec. rest x 8) of:
Mind mechanics and positioning in each squat and swing- never sacrifice position for pace in training. Count reps in all rounds (4 of each movement)– keep effort high and pace strong, and attempt to match reps throughout.
And then, “Time under tension”:
Work to “True” failure (loss of physical positioning) not “Relative” failure (loss of mental endurance). If time reaches two minutes (in each movement), you may stop if desired. If time is under two minutes, do it again, and accumulate at least two total minutes.