A. Group warm up

B. WOD Demo | barbell warm up

C. Technique work | 12 minutes | Light weight
5 sets of 3 reps – Pause power snatches

1 rep = 3 second pause 1″ off ground, 3 second pause below knee, 3 second pause above knee then JUMP and catch in 1/4 squat
Source: Workout Of The Day

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Jason Archer
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