Warm-up:
500 Meter row
10 Wall ball as high as possible
10 Sit-ups
10 Shoulder press 45/35 lbs
10 Tuck jumps
WOD:
A. 25 Minute Cap
Power clean and Push jerk for 5 sets of 1.1.1
rest 10 seconds between reps and 2 minutes between sets
B. 12 Minute AMRAP
30 KB Swings (53/35 lbs)
40 Ab-mat sit-ups
50 Double Unders (150 singles)
Technique Videos Here is a good video of the clean and jerk in slow motion along with a coaching narrative. Here is a tuck jump video and some tips for improving your kettlebell swing technique.
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