Overhead Squat
E2MOM
min 0 to 2 = 6 Reps @ 65%
min 2 to 4 = 3 Reps @ 70% Pause at bottom 3 secs
min 4 to 6 = 6 Reps @ 65%
min 6 to 8 = 3 Reps @ 75% Pause at Bottom 3 secs
min 8 to 10 = 6 Reps @ 65%
min 10 to 12 = 3 Reps @ 80% Pause at Bottom 3 secs
Power Snatch
On the 1:30 x 4 Sets:
1 Slow and Halting Power Snatch (Slow at first pull and pause 2s at knee-level)
1 Power Snatch
… Directly into:
On the 1:00 x 6 Sets:
1 Power Snatch
Conditioning
9-7-5:
Bar Muscle-Ups
Squat Snatch (53 kg/35 kgs)
Time cap 10 mins