“Raining Blood” (Slayer – “Reign in Blood”)
5 Burpee box jumps
7 KB swings- 55lb. M, 35lb. W
4:17- count rounds.
Then, skill work:
Receiving a KB properly as it descends from an overhead press allows for less wear & tear when lifting heavy weight or embarking on a longer set.
As the weight approaches our bodies on its return to the rack position, we push up on our toes to meet it, then “absorb” the drop, and finish by standing up straight and tall with guts tight and hips tucked underneath us.
The timing will feel right when it IS right, and wrong when the movement is early or late. Practice until it “feels right”.