A. Every 2-minutes for 10-minutes (5 sets):
Pause Front Squat @ 24X1 + Front Squat
B. Every 2-minutes for 12 minutes (6 sets):
"Barski Snatch" High Hang Snatch x 3 reps
Use a medium load (around 60-70%). Goal is perfect reps, drive through the heels, finish extension, aggressive turnover and good weight distribution on receiving.
C. 21-15-9 rep rounds for time of:
Squat Snatch (95/65 lbs)
Chest to Bar Pull-Ups