A. Halting Clean and Jerk – 1-1-1-1-1@70-75%; rest :90 sec between efforts, Pause below the knee, pause above the knee, pause at mid thigh, pause in the dip(for the jerk), pause in the catch. Do not pause in the catch of the clean.
B. “The Chief”
AMRAP 3 x 5
3 Power Cleans@135/95
9 Air Squats
Rest :60 sec between efforts.
Score is rounds from each AMRAP
C. Extra Strength
Barbell Bent Row – 10 x 3 sets; tempo on the eccentric portion, 4 seconds down
D. Top of the dip hold – Accumulate 2 min(3 min cap)
E. Bottom of the dip hold – Accumulate 2 min(3 min cap)