Clean (7x3 Pause Position Cleans)
7 sets of 3 Pause Cleans from Position #2.
You will do 3 reps from position #2 each set.
You will clean grip and lift the bar to position #2 just as you were going to clean it. When you get to position #2 you'll pause for a full count, then finish from there with a squat clean. Then drop the barbell and repeat x2.
10 min cap
20 Squat Cleans 155#/105#
Sq. Cleans 185#/125#
Metcon (No Measure)
Accumulate 5 min of Hollow Push Ups Hold
5x45' Zombie Pulls
*Hold a hollow push up position and use only your arms to drag your body 25' without breaking hollow
5x10 Zombie Pull to Pike Postion
*Use wall as assistance if needed
5x7 Zombie Pull to Handstand hold and back to starting position
Split Jerk (5x3)
Keep the weight light but work good form.
Footwork and speed are the key to a good split jerk
**Warm up sets don't count. Only count sets that are moderate to heavy