5:00-10:00 1-arm KB overhead squat & bar muscle-up practice – nothing under fatigue
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A. Squat clean clusters, 5 x 1.1.1 starting light & building so last set is moderate; :10 between singles, 3:00 rest
B. 1-arm DB rows, 3 x 7-10/side, no tempo as heavy as possible; :45 between sides
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10:00 starting @ warm-up pace and building so that only last couple minutes are @ moderate effort:
10 toes-to-bar
10 alternating KB goblet reverse lunges
10 kettlebell swings, same KB you use for lunges
10 burpees
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2 sets:
:35 prowler sprint outside
4:55 walk rest

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