Barbell cycling

A1. Barbell prep

5 – 3 – 1 of each @ empty barbell
Hang muscle snatch
Behind the neck snatch grip press
Hang power snatch
Overhead squat
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10 Overhead squats w/ breathing pause* @ empty barbell

• Pause at the bottom of each OHS for an increasing number of deep breaths (1 for 1st rep, 2 for 2nd rep, 3 for 3rd rep etc.). Hold a firm overhead position and the best squat possible (active, upright position, weight balanced over the feet). The intent is to strengthen this position AND to improve your breathing mechanics. If at any point you realise that you cannot do the number of reps/breaths (e.g., on round of 6 breaths) then work your way back down (next round would be 5 breaths, then 4, etc.) until you’ve completed the remaining reps of OHS.