Friday.October 14.2016

1. Pause Clean

1-1-1-1-1 Use the heaviest weight you can for each set. Rest as needed between sets.

Pause just below the knee, pause at mid thigh

2. For time

7 Clean & Jerks, 185/135 lbs

14 Clean & Jerks, 155/105 lbs

21 Clean & Jerks, 135/95 lbs

Goal= Sub 7 Mins

Workout Notes: Scale weights to aim to finish under the time cap. First 7 reps might be quick singles. Round of 14 aim to string sets of 3-5 reps, Round of 21 aim to complete in less than 5 sets