Skill

EMOM for 10 Minutes
1 Power Clean + Front Squat + Jerk

Today’s skill work is a barbell complex of a power clean, a front squat and a jerk. Start with a weight that is a little heavier than you might use in a workout, but make sure you are catching the bar in a power position with your elbows up and hips back.  Focus on quick elbows and dropping under the bar for the power clean. Once you complete the power clean keep your elbows high and chest up while you drop into a front squat. For the jerk, drive the bar off of your shoulders in a controlled but explosive dip and drive. It is up to you if you would like to complete a push jerk or a split jerk for your overhead movement today.  If things are feeling good feel free to add weight each minute and work up to a max for the day.

WOD

for time
400M Run
40 Push Press 115/85 lb
400M Run

Workout Notes: Today’s workout starts and end with a run with a large set of push press in between.  Do your best to push the pace on both runs.  The push press weight should be manageable for small to medium sets through the whole workout.  You should be able to complete 10 reps unbroken with the weight you choose when you are fresh.  Make sure that you are performing push presses throughout the workout and not resorting to a push jerk as your arms fatigue.