Skill

Deadlift
2-2-2-2-2

Work up to a strong effort set of two deadlifts.  This doesn’t necessarily mean you go up to max effort, but work up in weight as you feel comfortable. Judge your effort by the strain it takes you to achieve each lift.  New lifters should keep the load light and work on proper body mechanics as they increase in weight.  Start with a light weight and make sure that you have established a straight back and an  appropriate setup as you address the bar.  Be sure to maintain your posture as you progress through each set and as you increase in weight.

for time

400M Run
40 One arm alternating kettlebell clean & jerks 32/24 kg
400M Run
30 One arm alternating kettlebell clean & jerks 32/24 kg
400M Run
20 One arm alternating kettlebell clean & jerks 32/24 kg

Workout notes

This workout is a three round couplet pairing a bodyweight movement and a unilateral weighted movement. Start the first run at a strong but sub-maximal pace so you can work quickly on the largest set of clean & jerks.  The clean & jerk starts by bringing the kettlebell to the shoulder by driving it off of the floor and rotating it around your wrist such that it lands in a safe position in the bottom of the pressing position.  You’ll then send the kettlebell overhead either by using a push press or push jerk depending on how heavy your kettlebell is for you.  For this workout we’ll start each rep from the floor.  Practice “unwinding” from the top of the rep so the kettlebell retraces the same path on the way down as the way up.  Use a load you can easily perform continuous reps at a steady pace.