Warm-up
Spend 2 minutes in Z1
Then, 3 rounds
10e single arm KB pulls (swing, high pull, clean)
10e single arm KB pushes (press, push press, push jerk)
10 goblet squats
10 hanging knee tucks
Mobility
Full mobility session
Skill
The SA KB clean and jerk – single arm swing, to the single arm clean.
*work on improving the transition so it is seamless.
No strength, no gymnastics today, so working on the KB clean and jerk will be the only priority during the first half of class. Really prioritize learning the movement so that it comes with less energy expenditure in the WOD. Understand what a front rack position should look and feel like with a KB. That will be the main focus when it comes to finishing the clean and starting the jerk.
WOD
“Mile by Mile”
30 min AMRAP, with a friend
100 wall balls (20/14#)
80 sit-ups
60 burpees
40e SA KB clean and jerks
20 KB goblet squats
10 synchronized T2B
KB weights – (53/35#)(44/26#)
The KB C&J’s are each. So each partner must do 40 total. 20 a side.
