Skill

EMOM for 10 Minutes

Power Clean + Push Press + Split Jerk

Today’s skill work is a power clean + push press+ push jerk complex. The limiting factor here will be the push press for most athletes. Your 1RM jerk will usually be a bit higher than your push press but you should find the difficulty of the lift to be enhanced a bit due to the push press.  Use this as technique practice for your Split Jerk with a little fatigue.   Choose a weight that you can maintain through all 10 minutes. If you choose to add weight as you go make sure that you only do so if you are catching the bar in a power position with your feet under your hips and that you are still able to push press the weight rather than dropping under the bar like you would with a push jerk. Focus on quick elbows and dropping under the bar for the power clean. On the push press keep your chest up in the dip and squeeze your legs and butt as you drive the bar over head.

WOD

For time
400M Run
40 Kettlebell Swings 24/16kg
800M Run
40 Kettlebell Swings 24/16kg
400M Run

Workout notes: This very simple couplet should have you breathing pretty hard.  Your first run and set of swings will probably feel very different than your last/reverse set but try to hold about the same split time by pacing the first round.   This workout has a mile of total running plus the swings which puts us squarely into the aerobic domain.