Key points - active shoulders, hips forward, and up on balls of the feet. Also, arms fully extended
SWOD: Clean 1 rep Max, Then 80%x2, 60%x4, 40%x6
Metcon: For time
-9-6-3 reps of Thrusters (135/95)
-27-18- 6 reps of Ring Rows
When executing the clean it is imperative that you fully extend your body as shown in the picture. Make sure that you drive your hips forward as you come up on the balls of your feet, also, making sure that you're shrugging your shoulders with NO early arm bend. This will allow for maximum pull on the weight so it can reach weightlessness (All the lifting of the weight should be done with your legs and traps). Once the bar has reached that "weightless spot," you must commit to the fall under the bar. If you do not commit 100% to the fall then you end up catching it at chest level and have to muscle it to your shoulders for proper placement of the front squat. This will cause you to waste energy and strength, in addition to, causing you to rock or step forward taking you of that midline stabilization.
For the Metcon, pace yourself on the thrusters and try not to break the set. One round will consist of 9 thrusters and 27 ring rows, 6 and 18, and so on…