Warm Up
2 Rounds:
-20 Burpees
-15 Strict Shoulder Press
-10 Good Mornings with empty barbell
WOD
4 Rounds- For Time:
-30 KB/DB Swings
-30 Alternating Goblet Lunges
-30 Single DB/KB Hang Clean and Jerks (15 on the right – then 15 on the left)
RX Men: 40-55# KB/DB
RX Women: 25-35# KB/DB
Goal: 12-18 Min
Each round should take 3-4:30. Choose a load you can complete the swings in sets of at least 10.
For the swings, hold the weight with both hands at the waist. Feet about shoulder width apart, heels down. Hinge forward at the hips and bend the knees slightly. Keep the chest lifted and heels down. Belly tight and arms straight. Pull the weight back through the legs. Stand up HARD and FAST, keep the belly tight, and guide the weight all the way overhead! Allow gravity to bring it back down and back between the legs. Don’t allow it to pull you forward. Keep those heels down!
A goblet lunge is simply a lunge performed with a dumbbell or kettlebell held close to the chest. You may perform forward stepping, reverse stepping, or even walking lunges. Keep your chest up, belly tight and shoulders back. Make sure you take a long enough step so that your heel can be down on the front foot when the back knee GENTLY touches the ground. Stand all the way up between reps and alternate legs with each lunge. So for each set of 30 you end up doing 15 on each side.
For the hang clean and jerk, start with one DB held at the hang position on the center line of your body.
Hinge at the hip slightly by bending the knees and sending the butt back. Stand up fast and shrug. Guide the weight UP the body by pulling the elbow up and back (it’s not a bicep curl).
Pull YOURSELF down into a partial squat to receive the DB at the shoulder with the elbow in front. Heels down, butt back, knees out, belly tight.
From this partial squat position you can feed into the jerk. Stand up fast. Pop the weight off the shoulder. Punch the DB up as you press yourself under. Land with the heels down, knees out, belly tight and the DB locked out overhead. Stand to complete. Lower back to the hips for the next rep.