15m - Dynamics
10m - Jerk Technique Work
Strength/Technique - 15m to establish:
● Heavy Single Pause Jerk
*The scheme for the pause will be 2 seconds in the bottom of the dip, and 2 seconds in the
catch position. Go by feel - technique and full pauses are paramount.
MetCon - 3RFT:
30 Air Squats
10 S2OH 165/105 (or 60% of what you hit above)
*8m time cap