130925 3RM Pause Snatch

Warm up
5 min Airdyne
5 min DROMs
Burgener warm up

BBGymnastics
 1) 15 minutes to establish a 3RM Pause Snatch (pause three counts at the bottom of the knee).
Note: Reps do not need to be touch and go; however, re-grip should happen immediately. Make sure to pause for three full counts (3 seconds) each rep.
120#

2) 3X3 Pause Snatch @ 90% of 3RM from #1 – rest 90 sec.
110#

Metcon
5 rounds for reps of:
20 sec. ME Push Press 115/75#
10 sec. Rest
20 sec. ME C2B Pull-ups
10 sec. Rest
40 sec. ME Burpee Box Jumps 24/20"
20 sec. Rest
Score: 99

Cool down
Walk