Deficit: 1-3"
Set 1: 72% of 1RM Clean and Jerk
Set 2: 77% of 1RM Clean and Jerk
Set 3-5: 82% of 1RM Clean and Jerk

STIMULUS
This barbell complex is designed to help strengthen your pull and positioning off the floor in the clean
Rounds take place every 90 seconds (0:00 - 1:30 - 3:00 - 4:30 - 6:00)
These percentages are based off your 1RM Clean and Jerk
The three movements are to be performed as follows:
Pausing Clean Deadlift: Pause 2 Seconds at Knee + 2 Second at Jumping Position
Tempo Clean Pull: 3 Second Controlled Pull to Knees + Accelerate Past Knees
Clean Pull: Normal Clean Pull with No Tempo

Deficit: 1-3"
Set 1: 72% of 1RM Snatch
Set 2: 77% of 1RM Snatch
Set 3-5: 82% of 1RM Snatch

STIMULUS
This barbell complex is designed to help strengthen your pull and positioning off the floor in the snatch
Rounds take place every 90 seconds (0:00 - 1:30 - 3:00 - 4:30 - 6:00)
These percentages are based off your 1RM Snatch
The three movements are to be performed as follows:
Pausing Snatch Deadlift: Pause 2 Seconds at Knee + 2 Second at Jumping Position
Tempo Snatch Pull: 3 Second Controlled Pull to Knees + Accelerate Past Knees
Snatch Pull: Normal Snatch Pull with No Tempo

STIMULUS
DESCRIPTION
5 Minutes on and 5 minutes off in today's fast paced intervals
With rest built in, we're looking to bring the effort with each round
After completing an initial buy-in of double unders, which only happen once, you'll move into max rounds of lateral dumbbell burpees and a dumbbell movement
Your score for each AMRAP will be the total rounds and reps of lateral burpees and dumbbell movements
Your final score will be:  total reps.
DU sub. 2 Min DU practice or 150 singles.