WOD 10/26/2015

Lift:  10 mins to find a solid 1 RM with perfect position
Squat Clean w/ 3 Second Pause at knee
*More of a drill than lifting session. Focus on keeping proper position transitioning between first pull and second pull of Clean.
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WOD:  5 Rounds * 4 Rounds Health
3 Squat Cleans -P 135/95, A 115/85, H 95/65
3 Power Cleans -P 135/95, A 115/85, H 95/65
6 Box Jumps - P 30/24, A 24/20, H 20/16
6 Pull Ups - P Strict, A Kip, H Ring Row 
Row - P 550 M, A 500 M, H 450 M
1 Minute Rest between rounds

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Watch the You Tube videos below for example of pause snatches.  Especially the second one as there are multiple examples in the minute long video.