3 Rounds *Not for time
5 Box Jumps
15 GHD Hip Extensions (Slow)

Then Bergner Warm-up

Primer
5x3 Muscle Snatch

Snatch
4x (1+1)
(Pause Snatch DL + Squat Snatch)

Clean
4x (1+1)
Pause Clean DL + Squat Clean)

Pause 3 seconds just below the knee.

We want to reinforce our positioning on the pause DL for the full lift to follow. Drive the knees back and out of the way at separation keeping tension in the hamstrings and a flat back angled roughly 45 degrees. At the pause the weight should be in the middle of the foot. Ball of foot remains in contact with the ground so we are not all the way back on our heals.

Strength
5x5 Push Press