CrossFit Vitality – Barbell Club
20 Snatch Balance/Snatch Drops with PVC or Empty Bar for Warm-up.
Power Clean+Pause Front Squat (4×3)
3 Second Pause in the Hole.
Rx: 70% of 1RM Clean and Jerk
Power Clean+Pause Front Squat=1 rep
After each rep, drop the bar and reset for your next rep.
2 SNGDL+Hang Snatch (5×1 Range Work)
Two deadlifts to position two, then snatch from there.
Rx and Scaled: 65%-80%
No extra hump to generate momentum after pausing at Pos 2. Just a smooth drive back towards Pos 1 and explosion.