Brandon Phillips: ONE GOAL
Time to put up or shut up, kids: Register for the OPEN.
20 minutes Split Jerk technique work.
Notes: Work on creating space under the bar. Make sure, after elevating the bar off the chest, to actively push down as quickly as possible. Notice the height of the bar when Chad is holding it in the rack position and compare that to the height it is at when he receives it overhead. This is what I mean by creating space under the bar (watch the video until the end, the lift is repeated in slow motion).
100 KB Swings 24/16kg (absolutely vertical)
100 OHS 95/65#
Notes: There is a STRICT 20 minute time limit. Do not finish this WOD if you go over 20 minutes.