The over head squat is not the easiest movement. You all did great! Keith killed it, he beat me and Zack by 30 seconds. 30 seconds on a 4 minutes workout is a huge gap, great job Keith! (Zack beat me too, by 2 seconds!)
We are doing the clean and jerk today, check out this video it may help you with today’s WOD. This is Kendrick Farris from team USA. I want you to notice is his hip extension on the clean, i.e. hips going all the way in on the lift in order to get the bar up high enough to drop underneath.
work up to a heavy set of 5 of the clean and jerk
every minute on the minute for 20 minutes
20 double unders or single skips
and 1 Clean and Jerk
-weight should be challenging but
also be able to continue for 20 minutes