Strength
1.) 15 minutes to establish a 2RM Pause Clean (pause three counts at the bottom of the knee) & Jerk.
Note: Reps do not need to be touch and go; however, re-grip should happen immediately. Make sure to pause for three full counts (3 seconds) each rep.
2.) 3X3 Pause Clean & Jerk @ 90% of 2RM from #1 - rest 90 sec.
3.) HBBS: 1X10@60%, 1X8@65%, 1X6@70%, 1X6@75%, 1X6@80% - rest as needed.
4.) EMOTM for 12 min: 4 pistols 4 toes to bar
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