Paused Back Squat: Work up to a 3RM, w. 1 ct Pause at the bottom. Rest 2-3:00.
ODD Minutes: 6 Touch N Go Power Clean and Jerks (135, 95)
EVEN Minutes: 100 meter run
Rx+:(7 Power Clean and Jerks) (12 Calorie row)
L3: (115, 75)
L2: (95, 65)
L1: (75, 55)
Accumulate 100 Banded Pull-throughs
– Strength: Spend 20:00 working up to a new 3RM. Beginners can simply practice technique. The 1 second pause is merely to break up the stretch relax and help you develop force out of the hole.
– Metcon: This workout should be a fast paced, 80% effort. Clean and Jerks should be capable of being completed UB. Rest intervals between sets will likely only be 20-30s so this workout is important to mentally be in the right state of mind.