Warmup:

Grab rope and pair of light Kettlebells

3 Rounds:

:30 rope practice

5 Cobra to Hip Snap

10 Bow2Bends

5 Dual KB sumo deadlifts

5 Dual KB Cleans

5 Dual KB Press

-Then.. barbell warmup: With an empty barbell, complete 5 reps of: Press, Push Press, Push Jerk

S/S/S:

Push Jerk

5X5

Increase weight ea set

Video courtesy of Catalyst Athletics.

Our pushing movement for this cycle will be the Push Jerk.  Our goal with the Jerk is to increase the amount of weight we can successfully get overhead.  Statistically, you should get a good 30% more weight in a Push Jerk than you would from a Push Jerk.  Big key is once you extend the hips, PUNCH with the arms as you land in soft knee.

WOD:

4 Rounds:

7 Dual KB Clean & Jerks (55/35)

14 Burpee over KBs

28 Double Unders

Time Cap: 12 Min

Video courtesy of WODStar. For the Dual KB Clean & Jerk, once the KB come off the ground, they do not have to return to the ground until you are done with the reps, they only go to the hang on the way down.

In today’s WOD, the first two pieces should really get the heart rate up.  Your goal during the double unders is to slow your heart rate down just a bit, so focus on a steady rhythm in the dubs rather than trying to race through them.  Remember, smooth is fast…

Scaling Options:

KB weight -> 35/25 -> as needed

DUs -> 56 SUs

Cool Down:

Heel cord mash on KB – 1 Min per side

Video courtesy of Zac Ansaldo

Banded Bull Stretch – 1 Min per side