Clean (7x3 Pause Position Cleans)
6 sets of 3 Pause Cleans from Position #2 & #1.
You will do 2 reps from position #2 and 1 rep from position #1 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 x1. Then do your last rep the same only pausing at position #1. You will do this for 6 sets every 90 secs. Building over the sets.
12 min cap
9 Hang Squat Cleans 115#/85#
Metcon (No Measure)
4x15/per leg Bulgarian Split Squats (add #)
4x15/per leg Pistols to a box (try to get the lowest box possible)
4x15/per leg Pistols
4x15/per leg Weighted Pistols
Split Jerk (5x2)
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