130930 2RM Pause Clean & Jerk

Warm up
5 min Airdyne
5 min DROMs
Burgener warm up (clean grip)

BBG
1) 15 minutes to establish a 2RM Pause Clean (pause three counts at the bottom of the knee) & Jerk. 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.
155#

2) 3X3 Pause Clean & Jerk @ 90% of 2RM from #1 – rest 90 sec.
140#

Metcon
3 rounds for total time:
50 KBS 24/16kg
25 HR Push-ups
*Rest 2 minutes between each round.
Time: 14:43

Cool down
Walk