Pausing Overhead Squat
On the 1:30 x 5 Sets:
2 Pausing Overhead Squats
3 second pause in the bottom of each rep.
Power Snatch
On the 1:30 x 5 Sets:
1 Hang Squat Snatch + 1 Low-Hang (below knee level) Squat Snatch
Conditioning
15-12-9:
Power Snatch (50/30 kg)
Push up (60/50 cm)
… Directly into…
15-12-9:
Overhead Squats (50/30 kg)
Lateral burpees over bar
Time Cap 18 mins