Warm-up 400M RUN 10 AIR SQUATS 20 PASSTHROUGHS 20 GOOD MORNINGS 10 EMPTY BARBELL DEADLIFTS 10 EMPTY BARBELL CLEAN SHRUGS 10 EMPTY BARBEL CLEAN PULLS 10 EMPTY BARBELL MUSCLE CLEANS 10 EMPTY BARBELL STRICT PRESS 10 EMPTY BARBELL FRONT SQUATS 10 EMPTY BARBELL HANG POWER CLEANS
SWOD: High Hang Clean + 2 Front Squats + Split Jerk (Every 1:30) 15 Minute EMOM 1 high hang clean + two front squats + split jerk. Use about 50% of your 1RM squat clean or front squat, whichever is lower. Squat cleans, not power. High hang, don't dip into a low hang to build momentum, focus on punching your legs down and driving the bar up. Work on front rack position, not letting the barbell crash into you. Keep the barbell resting on your shoulders, try to maintain a full grip on the bar. Split jerk is actually two movements - drive the bar up, then push against the bar to drive your body under it, splitting feet.
WOD: Fight Gone Bad (3 Rounds for reps) Three rounds of: Wall-ball Shots (Reps), 20# Sumo deadlift high-pull (Reps), 75# Box Jumps, 20" (Reps) Push-press (Reps), 75# Row (Calories) 1-minute rest