Strength

Push Press

1-1-1-1-1-1-1

Work up to a strong effort push press.   Be sure to start light and perform a lot of light weight reps before you start increasing.  Your push press weights would usually be quite a bit lower than your max effort jerk so make sure that you are not re-bending your knees to catch the bar but pressing it up under control after the dip and drive.

WOD

AMRAP in 8 Minutes of

2-4-6-8-10-12-14 …

Wall Ball Shots 20/14lbs 10/9′
Alternating Kettlebell Power Clean 32/24kg

Workout notes: With this rep scheme you start with small sets and transition quickly into large numbers. Even though the transitions happen quickly early on be sure to pace your movement and practice perfect and controlled reps during the easier early rounds.