Weightlifting
Pause Power Position Clean & Jerk (6×3)
Pause in the power position then clean and Jerk
@70-80%
Drop-reset-perfect clean DL each rep (Split Jerk Last Rep)
Younger members may hit up to 10 sets, experienced athletes only hit 6 sets
Metcon
AMRAP 5 Minutes:
100ft Sprint (50ft down and back)
5 Hang Power Snatch 135/95
