Skill: Kettlebell Clean and Jerk - 5 mins practice
---
Advanced ONLY! Power Snatch (from floor) + Hang Full Snatch + Overhead Squat - 1 RM
---
Lift #1: DL - 5 x 3 E2M - Build Up to Heavy - 10 Min
---
Lift #2: Pendlay Row - 3 x 8 Reps - 1 Min rest between efforts - 5 Min
---
WOD - 15 Mins
4 Rounds of
1 Min Max Burpee over Box Jumps
1 Min Rest
1 Min T2B
1 Min Rest
---
Accessory: Banded Back Extensions - 3 x 15-20 Reps
---
Remember, the kb clean is simply a method to get it in position to press or jerk it overhead.