STRENGTH:
5 Sets:
3 Power Cleans
1 Pausing Push Jerk
2 Push Jerks
On the pausing push jerk, the first of the three overheads: 2 second pause in the dip position, and 2 second pause in the catch (quarter squat receiving position). No pause in the second and third overhead movements.
WOD:
5 Rounds of AMRAP 3:
3 Power Cleans 115/80
6 Pushups
9 Air Squats
Rest 1:00 between each AMRAP.
SWEATFEST:
For Time:
Run/Row 800m
30 Double KB Deadlift
30 Push Press
Run/Row 600m
20 Double DB Deadlift
20 Push Press
Run/Row 400m
10 Double KB Deadlift
10 Push Press
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