Pause Clean & Jerk
Use the heaviest weight you can for each set.
Rest as needed between sets.
Use the build up method. Find your heaviest perfect set of 3 and make sure that you have 4 work sets total within 10% of this lift (max for the day is included as a work set). You may have hit these in the build up, or you may need to back off after finding your heaviest and complete another set or two at 90% or higher of your best for the day.
Sticking with the same rep scheme as last week but pulling from the floor with a :02 pause above the knee. Focus on generating speed as you get into the second pull and we are going to continue doing a jerk after each rep of the clean. Reps should be perfect and this will dictate the loading while you work to accumulate your work sets.
3 rounds for time of:
20 Dumbbell Snatches, 50/35 lbs
10 Back Squats, 225/155 lbs
Goal: sub 12 mins
Dumbbell snatch is listed at a weight that you should be able to cycle. These are alternating reps to accumulate your set of 20. Make sure to bend your knees at the bottom of the movement to save your low back which you will be using on the back squat as well. Back squat should be coming from the rack and is a moderately heavy weight. The set of 10 should happen in no more than 2 sets on any round with a short break if needed. This is going to be a bit of a test of will and some strategy tossed in the mix to manage moving the loading constantly and not burning out.
3 rounds for quality of:
:45 Banded Plank
10 Seated Barbell Good Mornings, pick load
20 Russian Twists, pick load