Strength

Pause OHS: 5×2
Pause for 5 seconds at the bottom

Behind-the-neck Push Press: 3×8

Wide-Grip Strict Pull-Ups: 4×6-10

Partner-Assisted Glute Ham Developers: 3×10

7 RFT:
10M Overhead Barbell Walk (185/135)
10 Deadlifts (185/135)
5 Power Cleans (185/135)
Another pause squat day – here we’re going to work on the bottom positioning of the snatch with the overhead pause squat. To build overall brute shoulder strength, we’ll do a behind the neck push press at higher volume – something to really build that resillience under the bar. Finally, today’s metcon is all about barbell movement, albeit in different ways. For the overhead walk – we’ll do a simple clean and jerk to get the barbell overhead, then walk to the other side of the room with it whilst it’s overhead. This will be followed by 10 deadlifts and 5 power cleans. Save the last power clean for the movement that gets the bar over head to save you an extra clean!

2 Push Press + 1 Push Jerk: 5 sets

FSR Raises: 3×12

Strict Toes-To-Bar: 3×8
 
AMRAP 13:
15 OHS (95/63)
15 calorie bike
15 Box Jump Overs (24/20)
Today we’ve got some pause squats – a good movement with great carryover to the olympic lifts. The pause at the bottom should be about 5 seconds – a longer pause to be sure – but this should be mitigated by the fact that there is only 2 reps per set. For the metcon, we’ll do a cardio intensive triplet of overhead squats, biking and box jump overs. Just try to keep moving throughout the metcon at a steady but intense pace.