2 Rounds (12 min)
:20 4 Way Dead Bug
3 Inchworms As Far As Possible
20 Foot Knee Hug to Horizontal Lunge Twist
:20R/:20L Single Arm Lat. Shoulder Raise w. 5#
:20 L-Sit Hold
A. 5 Rounds of Pausing Snatch Complex:
1 Pausing Shrug + 1 Pausing Power Snatch + 1 Overhead Squat + 1 Squat Snatch
* Increase weight each round. Perfect position and speed are the goal here.
** For the pause, you will lift the bar from the ground and pause just above the knee for a count of 3. Then let it fly. Think about staying back and feeling the hamstrings stretch during that pause.
*** Score is heaviest complex
B. 12 Min AMRAP
6 Deadlifts (155/105) (135/95)
4 Hang Power Cleans
2 Push Jerks
6 Bar Facing Burpees