In WOD

10172020

Strength
3 Jerk Balance + 1 Pausing Split jerk (1 sec in catch) (Set 1: 35% of 1RM Clean &Jerk)
Set 2-3: 35-45% of 1Rm Clean & Jerk

*rest as needed b/t sets

3- Pause Clean Deadlift (Set 1 – 80% of 1 Rm Clean)
All Pauses are 1 second:
Pause 1- 2" off floor
Pause 2- Knee Level
Pause 3- Mid-Thigh

Set 2- 85%
Set 3- 90%
3 – Position Clean High Pull (Set 1- 60% (of 1Rm Clean))
All Pauses are 1 second:
All Positions are "top Down"
Pause 1- Mid-Thigh
Pause 2- Knee Level
Pause 3- Low-Hang (2" off Floor)

Set 2- 65% (of 1Rm Clean)
Set 3- 70% (of 1Rm Clean)

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