2-Second Pause Clean at Knee




+ 1 Jerk at the end of ea set.

Sets start every 2 min

%s Based on 31 Jul 1RM

Video courtesy of Catalyst Athletics.  Second time hitting our Clean variation this cycle.  During the pause, do NOT lose tension!  Also, when you start to move again, do not go into your violent hip extension here, still pull at a deadlift pace to the mid-thigh before you EXPLODE upwards!


EMOM 14:

Odd – 8/6 Cal Ski Erg

Even Max Power Snatch (115/80)

Score = Lowest number of Power Snatch in a Round

Highly suggest shaking out the arms once you come of the ski erg so you don’t get a surprise fatigue fail when you start your Power Snatches.  Also, although we want Max Reps on the Power Snatch, don’t form get away from you.  Keep your back flat when you are picking up the bar, and get a good “Punch” once the bar goes over your head.  Not looking to see any press outs!


Scaling Options:

Ski Erg -> Row

Bar weight -> 95/65 -> 75/55 -> as needed


Cool Down:

Back Extensions on GHD – 3×15


Child’s Pose – 2 min

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