This has nothing to do with the WODs....It's just a funny pic!
SWOD: Max Clean & Jerk
Metcon: 45 reps For Time
- Turkish Get-up (1 pood)
For the SWOD these are full cleans - meaning a full squat. For the jerk, it is ok to do split or standard. Warm up with both and see which is more comfortable. Then use that one for your 1 rep max. As for the Metcon, time should not be that big of an issue...focus on keeping a tight core and an active shoulder. The workout is 45 reps total. So you can switch arms as needed. However, you must make the transition with good form on your back.