Skill Prep - 18 Minutes
KB Clean & Press Progression
- 2-hand swing
- 1-hand swing - thumb to bum
- 1-hand swing to Z-Hold - hand insertion
- Rack Position - false grip, relaxed fingers
- Top Down Clean
- Dead Clean - start the lawnmower
- Press/Jerk - hips forward, hips back
50 Alternating KB Burpees*
aka 50 KB Squat Thrust + Dead Clean & Press
*Place KB between your feet. Supporting yourself with both hands on the handle, shoot your legs backward into a plank position. Shoot your legs forward into the starting position. No push up.
Perform a DEAD CLEAN with your right hand.
Perform a STRICT PRESS with your right hand.
Return the bell to the floor.
Repeat until 25 reps are completed on each arm for a total of 50 reps.
DO NOT PULL THE CLEAN WITH A ROUNDED BACK OR WITH THE BELL IN FRONT OF YOUR TOES.
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