The pause for the clean and jerk should be in the hang position (about middle of the thigh). Your shoulders should be over the bar and your lats tight to push the bar into your lap. Knees should be soft, but hamstrings tight from controlling the lean. Pause length should be about 2 seconds. Cleans should be received in a full squat today.
For the metcon, partner up – you will row as many meters as possible with your partner, switching off at each minute. Quick transitions will need to happen to get the most out of your time!
Pause clean + jerk
1, 1, 1, 1, 1
ME row in 12 minutes (meters)
switch at each minute