Pause Squat Clean & Jerk
2-2-2-2-2

Use the heaviest weight you can for each set.
Rest as needed between sets.

Working with sets of 2 today and you should drop the bar between each set. The 3 second pause is just below the knee which will force you to focus on good mechanics in as you go from the first to the second pull. Loading will be a hair lighter because of this which is fine. Be honest with the tempo and let your mechanics be your guide.

THEN –

3 rounds for time of:
Run, 400 m
10 KB Thrusters, 70’s/53’s lbs
5 Ring Muscle-ups

Goal: sub 12 mins

Simple and tough today. The Thruster weight with the KB is definitely on the heavier side and should be a grind. You should still be able to complete your set of 10 in no more than 2 sets on any round. Adjust loading as needed. Ring muscle-ups are more reasonable rep range and for those of you that are strong with them try getting each round unbroken. Those who don’t have muscle-ups should consider working on both a push and pull element that is challenging. Run should be paced strong but still allow you to get right to work on the dumbbells. With only 3 rounds don’t be afraid to just go for it today and see what comes of the time.

Post Work – Shoulder Accessory
2 rounds for quality of:
10 Y-T-W’s
Use Crossover Symmetry, mini bands or small plates.