Snatch*
A. 1x2 at 60%, - pause in the bottom for 10 seconds on both reps
B. 1x2 at 70%, - pause in the bottom for 7 seconds on both reps
C. 3x3 at 75% - pause in the bottom of the first rep for 3 seconds
*All reps are drop from the top
Back Squat
5 reps at 78%
1 rep at 83%
5 reps at 78%
1 rep at 86%
5 reps at 78%
1 rep at 89%
Conditioning
800m Run
21 Squat Snatch, 95/65
400m Run
15 Squat Snatch, 95/65
200m Run
9 Squat Snatch, 95/65
