Every 2 minutes for 12 Minutes
Paused 3 Position Power Snatch
Bar starts on the floor with first position being 2” off floor. Then knee then power. Lower bar to floor each rep but don’t set bar down. If you have straps wear them if not get some. They shouldn’t allow sales of lifters without them. Go as heavy as possible without any pressouts. At first glimpse of a pressout drop weight. Bad pressouts are very inefficient and a potential disaster on shoulders and low back.
With a 7 minute time cap
30 Cals row
AMRAP Power Cleans 185/125#
Yes the cleans are heavy. Yes very heavy for most of us so please scale weight if they start to look really crappy. Remember dropping weight isn’t a character flaw and unlike combat your life doesn’t depend on it.
4 x 10 Straight Leg GHD. If you are having any issues with the pause cleans and snatches you must do these. If you heard the cue back straight hips back more than once you must do these. If you want your butt to look awesome in your jeans you must do these.