5-18-22


Overhead Squat 3 Rep Heavy

-2 second pause in the bottom, every rep.

-Pause counted by a partner once squat is bottomed-out


0-3x40%

2:00-3x50%

4:00-3x60%

6:30-3x70%

9:00-3x80%

12:30-3x80-90% (perfect thru here)

15:00 3 Rep Heavy


I know you can do more if you don't pause for 2 seconds.. I know you can do more if you don't bottom out.... But, both of these factors will make you better at squatting and Snatching.


Part 2


5 Rounds - 20min Cap

200m Run

5 Devil’s Press

5/5 1 arm OH Squat

1 minute rest


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