S/S/S:

(Full) Cleans

5×1

Try to increase weight each set

https://www.youtube.com/watch?v=Lfj-ZXZE0Ak

Video courtesy of Catalyst Athletics.  Set-up: Feet under the hips, hands outside of hips, set feet so bar crosses the far end (closer to toes) of your shoelaces when you look down.  With legs close to locked out, reach down and grab the bar, DO NOT MOVE IT TOWARDS YOU.  Once you grab it, bend the knees and bring the shins TO the bar.  Once the shins make contact, the hips should be in a good position (lower than set up for a deadlift, but not past the crease of the hip).  Flatten out the back, look straight ahead, find something straight in front of you and keep your vision there through the whole lift.

On the first pull, focus on moving your knees out of the way  (not necessarily back, but out of the way, even if that means more moving them out then back).  Keep your shoulders over the bar, but don’t round your back.  Once the bar is past the knees, bring the knees back forwards, continue to pull the bar up at a deliberate pace.  Once the bar hits the tops of the thigh, violently open the hips and shrug.  Next, PULL your self under the bar, hitting the bottom of a front squat with a very FAST turn of the elbows to create the shelf for the bar to land on.

Once you are stable at the bottom, stand up so your hips and knees are fully open.

WOD:

TRACK DAY!!!

10 Rounds:

Prone to 100M Sprint

Rest is jog back to start

Post best time

https://www.youtube.com/watch?v=oDScaqmQznw

Video courtesy of Speed TV

Lay face down, head pointed in the direction you are running.  On the word, “GO!” spring up and take off running.  Once you hit the 100M, slow down, slowly jog back, rest and go again.