Warm up: 10 Minutes

Strength/Skill: Snatch and Clean

• 2 Pause Snatch Balance + 2 Pause Overhead Squat, pick load
• Every 2 mins for 10 mins.
• 5x(2+2) Pause 2 secs in the bottom of each squat.

• 1 Pause Power Clean + 1 Power Clean + 1 Pause Push Jerk + 1 Push Jerk
• 1-1-1-1-1
• Use the heaviest weight you can for each set.
• Rest as needed between sets.
• 5x(1+1+1+1) Quality focus.
• Pause 3 secs in the catch position of both the clean and the jerk.