SWOD
Pausing Power CleanOn the 1:30 x 5:
1 Pausing Power Clean
1 Power Clean

*2 Second Pause at Knee
*2 Second Pause in CatchSet 1: 60%
Set 2: 63%
Set 3: 66%
Set 4: 69%
Set 5: 72%

STIMULUS

  • Working through 5 sets of this 2-rep power clean complex
  • There are two pauses on the first rep, with no pauses on the second rep
  • The Pauses: 2 Seconds at the Knee & 2 Seconds in the Catch
  • The two reps do not need to be completed ‘touch and go’ – you can drop after the first pausing rep
  • Percentages are based on your 1RM Power Clean
  • Rounds begin on the 0:00 – 1:30 – 3:00 – 4:30 – 6:00

WOD
AMRAP 15:
30 Double Unders
10 Power Cleans (155/105)
30 Double Unders
10 Lateral Barbell Burpees