Pausing 3-Position Squat Snatch
On the 2:00 x 5 Sets:
1 High Hang Squat Snatch (pockets)
1 Hang Squat Snatch (knee-level)
1 Squat Snatch
On each rep, pause for a full 2s in the catch position (bottom of squat) before standing.
Conditioning
“Jack Daniels”
For Time:
800 Meter Run
50 Thrusters (30/20 kg)
30 Pull-Ups
Time cap 15 mins
Overload
Body Armor
3 “Giant Sets”:
9 Romanian Deadlifts
15 Weighted Glute Bridges
21 GHD Sit-Ups
Rest 2:00 between sets.