4-6-12

Skill

10 minutes of Clean & Jerk Practice

Focus on catching in the squat position. This is not a “for load” skill drill. You should focus on proper start and land position in the feet, extension of the hips and shrug in the shoulders, receiving the bar in a power position and controlling the movement into a full squat and stand.

WOD

Complete the following for time

Run 800 meters
15 Toes to bar
20 Kettlebell swings, 53/35

Run 400 meters
20 Toes to bar
25 Kettlebell swings, 53/35

Run 200 meters
25 Toes to bar
30 Kettlebell swings, 53/35