Dynamic-ish Effort Day Overhead : KB Metcon
Skill / Strength
OTM for 10 minutes:
3 push press @ 65% - 70 % -- you should be moving the bar very fast the whole way
Bench press is also an option here for open gym.
- 5-4-3-2-1 R/L Kettlebell Clean and Jerk or clean push press or clean press
- 5-4-3-2-1 R/L Kettlebell Snatch
- 50-40-30-20-10 Double Unders
Dumbbells are an option here as well to spare your wrists if you don't quite have the snatch technique down. If you want to get it down, by all means, practice and try the kb snatches and cleans.
Kettlebell Clean, Jeff Martone (CFJ Preview) [wmv][mov]
Coach Kirsten plotting the WOD