IMG_3962 Skill: clean pause pulls purpose of pausing in different positions before pulling is to reinforce when we transition between quads to hamstrings 1. strong back- stay strong 2. constant pressure in feet until fully extended 3. shoulders in front of bar


4 sets clean pause pulls 1-2 reps @80-90% 1RM clean 1x pause 1" off floor then high pull 1x below the knee then high pull 1x above the knee then high pull 1x high hang then high pull

Skill: clean lift offs 80-100+% 4 sets of 3 reps

WOD: 30 Cleans for time @75% 1RM then 1 mile run for time- look at the map of the new route