3 sets : up to 50%

2 x (2 pause power cleans + 1 pause jerk)

  • pause in catch for 1 second, before standing

barbell complex : 12-min to build to a heavy set of :

  • 1 clean
  • 2 front squats
  • 1 jerk

5 rounds : emom

  1. 5 squat cleans (135/95)
  2. 10 burpee box jump overs (24/20)
  3. 15/12 cal bike
  4. rest