Shantai Dickerson, after two weeks of work on technique with an empty barbell, hit this little gem today. Here’s her Pause Snatch double at 155#/70kg, with a current bodyweight of 117#/53kg.
1) 5X1 Two Position Clean (hang & power position) – heavy but NO MISSES, rest as needed
2) 5X2 Jerk from blocks – heaviest possible, rest as needed
1a) 4+1X3 Touch & Go Cleans (full) – three sets to work to a 3rm (see note for explanation of +1), rest 90 sec.
Note: The +1 set is an additional ME UB set @ 75% of the 3rm established in the first four sets. The goal is as many T&G reps as possible – with perfect technique – before dropping the bar.
1b) 3XME UB + 3 Strict HSPU (ME UB set, quick rest, then 3 more reps) – rest 2:00
4 rounds for total working time of:
20 C2B Pullups
*Each run should be all out effort. Do not pace to do Pull-ups faster.