Main – WOD – (Be)tter
“Black and Blue”
10 Power Cleans (135/95)
12 Minute Time Cap
Pausing Front Squat (5 x 2)
5 sets of 2 Pausing Front Squats
3 Second Pause in the bottom
You can use a bounce to come up out of the bottom
Start @ 70% and add weight each set
3 Position Pausing Squat Clean (7 x 1)
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.