Friday 080516

Test Week Day 4
Warm-up
3×10 Light RDLs
Then
4 Rounds
10 Assault Bike calories
10 CTB pull-ups

Hang Power Clean and Jerk
Find your 1RM Pause Power Position Clean and Jerk
This is a hang power clean with a pause at the hang position.. DO NOT jam the bar into your hip pocket and bounce it out so you can write a big number for your score. It’s time to start over and clean the movement up. Deadlift, lower to the hang, pause, extend through heels. No heaving.

Metcon
For Time
750 M Row
50 Wallballs (20/14)
25 Power cleans (135/95)

Accessory Test
50 Alternating pistols for time