ETMOM (15 mins)

5x3 (2) position Pause Clean

For time

10 Deficit HSPUs (4"/3")
50 C2B Pullups
40 GHD Situps
30 Thrusters (95/65)
20 Alt Weighted KB Pistols (53/35)
10 Power Snatches (115/75) 

*Absolutely do not "re-dip" from the power position. IE do not let the shoulders roll in front of the bar to gain momentum after you have paused. Remember: when you pause at the power position your knees should be flexed to about 120 degrees (think bottom of a jerk dip), weight should be in the ball of your foot, and the torso should be absolutely vertical (not laid back, or leaning forward). To initiate the clean after this pause DRIVE your legs hard, without allowing the torso to rock back over the bar (this is generally a sign of improper weight distribution in the foot - IE weight in the heels instead of the balls).

*Advanced WL Focus =

5X3 Front Squats + 1 Jerk - work to a max for the complex, rest as needed


ETMOM (15 mins)

5x1 Clean = 1RM

For time

10 HSPUs 
50 PullUps
40 GHD Situps
30 Thrusters (95/65)
20 Alt Pistols
10 Power Snatches (95/65)


Back Squat 5/3/1 + ME

2 Rounds

5 Push Press (95/65)
25 PullUps
20 GHD SitUps
15 Thrusters 
20 Jump Squat
5 Power Cleans