Pausing Clean Pull
3 Sets of 3 – Pausing Clean Pulls

*Two pauses, both for a full second at each position before finishing with a strong extension:
Pause #1 – 3 inches off the floor
Pause #2 – Just past the knee

Set #1 – 80% of 1RM Clean
Set #2 – 85%
Set #3 – 90%

Power Clean and Jerk
On the 1:30 x 7 Sets:
2 Power Cleans
1 Split Jerk

Climbing to a heavy for the day, but not a max effort. Start with the below percentages, and build on the final three sets all based on how the loads are moving today. Record all seven complexes to the tracker below. This complex does not need to be “touch and go” power cleans.

Set #1 – 70% of estimated 1RM Power Clean and Jerk
Set #2 – 74%
Set #3 – 78%
Set #4 – 82%

Conditioning (in class)
“Face Off”
Every 4:00 x 5 Rounds:
9 Deadlifts (225/155)
12 Barbell-Facing Burpees
15/12 Calorie Assault Bike

Score is our slowest round of the five.

* each round is meant to be a sprint. Deadlifts should be unbroken. Burpees executed with speed/intent and bike in 50s or less

Body Armor
 (Post Wod if time allows)
3 Giant Sets, not for score:
10 Single Legged Dumbbell Deadlifts
10 Dumbbell Bench Press
21 Weighted Hip Extensions
Rest 2:00 between rounds.