Power position clean + pause jerk
2 reps every 2 minutes for 14 minutes
If proficient with technique aim to start around 70% of 1RM and build up across sets. Otherwise, work to maintain perfect technique and develop the lift. For pause jerk pause in the dip and in the split position.
Partner Workout: 15 Minute AMRAP:
40 Push-Ups (Broken between partners)
200M Run 4
0 Front Squats
Partners must run together. rep work does not have to split evenly
Level 3- 135/95
Level 2- 105/75
Level 1- A weight that allows for at least sets of 5-10 on the overhead squat.