Pause Overhead Squats

Complete 3 back to back reps for max weight

First rep = 5 second pause

Second rep = 10 second pause

Third rep = 15 second pause


Heavy Jump Snatch with penalty

50-40-30-20-10 reps of Heavy Jump Rope Singles

5-4-3-2-1 reps of Squat Snatch (145/105)

20 second time penalty applies for every failed snatch