For pause back squat, pause for 3 seconds in the bottom of each squat. It should be a solid 3 seconds once you’ve reached the bottom of your squat. If you need mobility work for your squat, this is a great way to get some forced mobility!
The weight for the AMRAP should be a moderately heavy weight – nothing crazy, but enough to focus on form and power. Pistols can be scaled by holding onto an upright or sitting down to a box. People brand new to pistols can also do lunges as a first progression. For push-ups, scale to an elevated surface in order to keep a plank body (no knee push-ups)


Pause back squat
4, 4, 4


AMRAP in 12 minutes:
5 power cleans, 155/105#
10 pistols, 5L/5R
15 push-ups