Pause Over Head Squat 5 x 5 – 3 Second pause at the bottom of each rep. Stay tight.

Use 60-70% of your 1 Rep Max or if new build to a challenging weight for all 5 sets.


3-Position Snatch ( power position, knee, floor ) – 70% x 5 sets


10 Min AMRAP
7 KB Swings 24/16kg
7 Burpee Box Jump Overs 24/20″ Length of box

10 Min AMRAP
7 Russian KB Swings 24/16kg
7 Box Jump Overs 24/20″


Lifters: Take Pride in the Shared Discipline of Iron

Having been a weightlifting technical official for nearly a half century I have often found it useful to investigate the technical niceties of other sports. There is always something that can be learned by how the other guy does it. We in weightlifting have a tendency to circle the wagons and not want to take any lessons from others but over the years I’ve seen the folly of this attitude.