10 x KB Hang clean and press (right hand)
10 Box jumps (24"/20")
10 x KB Hang clean and press (left hand)
10 Knees-to-elbows
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Coach's Notes.
Your choice on the KB weight. Perform some warmups at light weight to get the movement down. Then, keep it light enough that you can maintain constant pace and good technique for 100 reps.
KB hang clean and press may be a new one. Start and finish from a one-armed hang position, KB positioned between the knees...don't return it to the ground between reps. Although the Martone video focuses on dead cleans from the ground, it has great pointers on the KB clean portion of the movement, especially hand grip and finding a good KB "rack" position. "Your hand comes up the centerline of your body, just like you were zipping a jacket." Plus, he sounds like Fenster from the Usual Suspects which is fun.
Training Videos.
- "Kettlebell Clean and Push Press/Jerk" - quick demo by Matt Chan of Rogue Fitness.
- "Kettlebell Clean Variations" - with CF kettlebell guru Jeff Martone.