Friday 161118

Clean

3RM, then 2x3 with 95% of 3RM


10 Rounds For Time:

1 Power Clean + 1 Hang Power Clean + 1 Hang Squat Clean, 165#/110#

Each round must be completed without releasing the barbell.

TIMECAP: 5:00

GEAR: 2


Extra Work: Pause Snatch

3-3-3, 3x3

Every rep is paused for 0:03 just below the knees. Athletes should focus on keeping their weight evenly distributed across the foot, maintaining position through the pause, and initiating the lift from the pause by pushing with the legs. Build over the first three sets to a moderately challenging weight. Repeat that weight for three more sets.