Work up to a heavy single
3×10 with Kettle bells
When “heavy single” is prescribed it does not necessarily mean 1RM. Generally, it means you work up to a relatively heavy weight (feels heavy) with good form and technique. If one of those two starts to break down and/or you are missing reps left and right, you are not missing the intent of these days.
5 Rounds for time of
5 Reps of Bear Complex, 75/55
1 Power Clean + 1 Front Squat + 1 Push Press/Thruster + 1 Back Squat + 1 Behind-the-neck (BTN) Push Press/Thruster = 1 rep. Each set of 5 reps should be performed without putting the barbell down. After each round, you may drop the barbell and rest. If you let go of the barbell during a round, you must start that round over. My fastest time was somewhere around 4:30 a few years back. Heard you couldn’t beat it 😉 .
3. Extra Credit
a. 2 x M.E. handstand hold (against wall or freestanding)
b. Yoga at 5pm!