Strength

Hang Squat Clean & Jerk

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Spend some time working up to a strong effort Hang Squat Clean & Jerk.  The squat clean & split jerk is usually the most effective method for moving big weights so unless you have a mobility issue you should be working on the mechanics of those movements. Everyone should start with a very light warmup and increase gradually.  New lifters should only increase weight with successful technique.

WOD

AMRAP in 8 Minutes

15 Kettlebell Swing 24/16kg
15 Wall Ball Shots 20/14lb 10/9′

Workout notes: If you have been participating in the “heavier” swing days over the last couple of months try out the weight you were swinging before and test it out to see if it has become any easier.  You should find that the lighter weight is a little less taxing than it was before and if possible you should be able to complete bigger sets.  If you are new to the weight or the kettlebell swing remember that you can swing the kettlebell “russian” style to eye level as a scaling option.