CFGoodLife – Barbell Club
Metcon (Weight)
Pausing Clean Deadlift 5X3
-pause 3 sec 1″ off the floor and again at above knee
-weight should be 1rm clean or body weight
Hang Squat Clean and Jerk 5X(2+1)
-perform 2 unbroken hang squat cleans then 1 push jerk
-weight approximately 50-65% 1rm
Jerk Complex 5×1
1 push press
1 push jerk
1 split jerk
From the rack, work tl a heavy then repeat for 5 reps. Score is weight for jerk complex.