WOD October 17, 2011

SWOD: 20 min to establish a 1 rep max clean and jerk

WOD: 

AMRAP in 7 min

20 double unders

10 KB swings (53#/35#)

Let’s see what the Oly lifting seminar did for you!  Check out this slow motion clean and jerk of Kendrick Farris.

Note:

1. The flat back during the first pull and how close he keeps the bar to him
2. The aggressive shrug
3. How his elbows ONLY BEND AFTER THE SHRUG, NOT BEFORE
4. The fast elbows whipping around the bar