Build up to a 3 rep max Shoulder press

1 Pause Power Clean + 1 Pause Hang Power Clean
- Build to a heavy complex for the day.
- Pause at the catch

— Then —

Take 90% of that heavy complex and complete 2 sets.

5 sets:
5 Shoulder Presses + 5 Push Presses @70-75% of 1RM Shoulder Press
- Rest 1:30 btw sets

5 sets of Back Squat
Set 1: 5 @75%
Set 2: 4 @80%
Set 3: 3 @80%
Set 4: 2 @85%
Set 5: 1 @90%
- Rest 2-3min btw sets

5 sets:
5 Tempo Deficit Romanian Deadlifts 32X1 @60-65% 1RM Deadlift
- Rest 3min btw sets.
- Tempo 32X1: 3sec down, 2sec pause, Xplode up, 1sec at top
- Stand on a plate

3 sets:
0:20 Chin Over Bar Hold (Chin-up grip)
- Rest 1:30 btw sets

———————————————————————————

3 sets:
15-20 Unbroken Banded Strict Pull-ups
- Rest 1:30-3min

3 Sets:
3 High Hang Muscle Snatches @60%
- Rest as needed

3 Sets:
5 Clean Deadlifts @80% 1RM Clean
- Rest 2min btw sets

5 sets:
2 Front Squat @85% 1RM Front Squat
- Rest 2min btw sets

EMOM 10:
3 Back Squats
- Work up to 75-80%