7×1 3-Pos. Pausing Squat Clean – climbing.
Pause for 2 seconds at each position, checking to to ensure proper positioning.
Position 1: At Knees – looking for vertical shins and chest as high as possible.
Position 2: Mid Thigh – chest over the bar, bar close to thighs, weight in mid-foot.
Position 3: Pockets – should mimic the bottom of the dip on a push press. Vertical torso, bar at hips, weight in mid-foot.
After hitting each position explode up and catch the bar in a full squat.
2. Black and Blue
5 rounds of:
10 Power Cleans (135, 95#)