The exercise sequence
- 1Alternating One-Arm SwingSwing-in
feel the bell — as long as it feels good
- 2
all-out from a dead floor
- 3
slow, deliberate — own every position
- 4Farmer's WalkCarry-out
stand tall — as long as posture holds
The two speeds in one session — the most complete "one quality at two speeds" expression in the roster. Dead snatch (fast, explosive, from a dead floor) back to back with the Turkish get-up (slow, controlled, its coordinated twin).
feel the bell — as long as it feels good
all-out from a dead floor
slow, deliberate — own every position
stand tall — as long as posture holds