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.

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