Corey at CrossFit Central during the 2009 Black Box Summit.
Strength/Skill Work Kettlebell swings: 10-10-10-10-10-10-10 If you can swing the 2 pood 10 reps or more then work on heavy single arm swings
WOD
4 Rounds of:
1 minute max rep clean and jerk (70% push jerk 5RM not to exceed 135/95lbs)
30 seconds rest
1 minute [...]
