Pull-ups, Push Jerks, Double Unders

Another workout from the last two weeks.

Kirsten works the push jerk.

Buy-in

Warmup (10’)

Gymnastic warmup 2

Skill (5’)

Forward Roll Progression

Strong setup hollow, arms overhead

Squat down, reach out far without jumping

HSPU initiation; jump hips over your head and lower down.

tuck chin in, flex spine

finish, from candlestick drill:

drive heels through butt, chest through thighs

Strength (10’)

• Power Clean [wmv][mov]

WOD

AMRAP 15’

• 10 Pull-up [wmv][mov] 
• 5 Push Jerk  75% [ wmv]
• 50 Double Unders [wmv][mov]

Cash-out

Stretching (5’)

Mobility Homework (10’) - Episode 306/365:  Set Up the Knee “Hinge” Joint So That It Will Actually Hinge

1. foot on box, turn tibia inward with hands, flex forward.
2. hands and knees, hip band out the side, internally rotate, leg into butt.