19.10.17

Pausing Overhead Squat:
5 Sets of 1 
(3) Pauses during the lift:
– 5 second pause at parallel
– 5 second pause at bottom of squat
– 5 second pause just above parallel

Part #1 – Clean Complex (Video)
5 Sets:
Pausing Clean Deadlift + Tall Squat Clean
(Drop the bar)
2 Squat Cleans, performed as singles.
On the pausing clean deadlift, we are pausing at 3 positions, with a 2 second pause at each:
Pause #1 – Just off the floor (~5-10 cm)
Pause #2 – Knee-level
Pause #3 – Power position (mid thigh)

Part #2 –
OTM x 7 – 1 Squat Clean
Set #1 – 60%
Set #2 – 65%
Set #3 – 70%
Set #4 – 75%
Set #5 – 80%
Set #6 – 80%
Set #7 – 80%

Conditioning:
AMRAP 3 min
3 Power Cleans + 3 Front Squats + 3 Push Jerks (50/35kg), hands must stay at the bar
Rest 3 min
AMRAP 3 min
2 Power Cleans + 2 Front Squats + 2 Push Jerks (60/43kg), hands must stay at the bar