Here a Pause, there a Pause, everywhere a Pause, Pause.

CrossFit ATR – Barbell Club

Snatch Balance (6×2 @ 80% of Snatch)

Pause Snatch (EMOM x 8 @ 75%)

Snatch, with pause at the knees.

Paused Front Squat (Build to a Heavy Single)

3 Second Pause @ Bottom

Behind The Neck Jerk (EMOM x 10)

Technique emphasis. Increase weight as form permits. Be careful you don’t get too heavy- you’ve got to bring it back down to your back.