WOD

Saturday

Strength: Pause Clean and Jerk Complex

E2min, 6x

3-position power clean

> High hang pausing at catch

> Low hang pausing at catch

> Floor pausing at knees, catch

1 push jerk, pausing in OH catch

(starting @50% of 1RM, build to heavy for the day)

Metcon: "Powder Keg"

In 5 min

600m row

1 round of chest-to-bar Cindy*

AMRAP clean and jerks (135/95#)

---- 5 min rest ----

In 5 min

400m row

2 rounds of chest-to-bar Cindy

AMRAP clean and jerks (155/105#)

---- 5 min rest ----

In 5 min

200m row

3 rounds of chest-to-bar Cindy

AMRAP clean and jerks (185/135#)

(*5 CTB pull-ups, 10 push-ups, 15 air squats)