The fifth red-bell day runs three chains at 12. 12 uneven push-ups alternating sides, 12 swings and snatches alternating arms, and 12 push-ups into bicep curls alternating arms - one pass is a set, 5 sets in total, 2 minutes rest between sets. The swing and snatch is the day's new combination and the last new chain until the final card.
The swing and snatch joins the two hip-drive lifts into one rep. Hinge, one-arm swing to shoulder height, back down between the legs, and then straight into a snatch that finishes overhead - two hip snaps, the first to shoulder height and the second all the way up, before the bell comes down and changes hands. Twelve of those per round is thirty swings and thirty snatches per arm by the end of the day. The push-up into curl returns from Day 15, up two reps, and the uneven push-ups open the round as they always do. Where Day 20 chained slow lifts to slow lifts, this one chains fast to fast, and the 2-minute rest is the only reason the last round looks like the first.
Uneven push-ups: swap hands, chest to the bell. Swing and snatch: hip drive on both parts, arm relaxed on the swing, bell kept close on the snatch, hand punching through to a soft catch on the forearm, then lower it back through the swing path before the next hinge. Push-up into curl: uneven push-up, stand by hinging with a flat back, curl with the bell arm, lower, set it down and get back into the plank for the other side.
A swing that becomes a snatch, a push-up that becomes a curl - twelve of each, five times, and the bell barely stops moving.
Make it Harder: Cut the rest between sets to 90 seconds.
Make it Easier: Set the bell down between the swing and the snatch and reset your stance before each part.
