Jan 7

A.    Clean + Pause Split Jerk            (Pause in dip, and in catch) Practice minimum 10-12 Minutes @ 65-70% x 2-3 Reps **Video
Completed with 105# ( 70% based off 150 which is best C&J with new split).

B.    Sumo Deadlift            210# 3-4 x 4-6 (can switch grip, but alternate sets under/over)
6 not short , 6 short,6 short, 6 short

C.    Paused Back Squat            165# 3    x 4-6
6 short, 6 short,  6 short

D.    Seated Box Jump            Establish a Max 
40 inches, tough but not a max, ran out of time