BACK SQUATS1 x set of pause (2 seconds) x 8 reps @ 60%

1 x set of tempo 301 x 6 reps @ 70%

1 x set of tempo 331 x 4 reps @ 75%

1 x set of 3 reps @ 90% 

1 x set of 10 @70-75%

(30 mins)

For time:

30 snatch 35/25kg

20 Pull-Ups

400 Meter Run

20 snatch 35/25kg

15 Pull-Ups

400 Meter Run

10 snatch 35/25kg

10 Pull-Ups

400 Meter Run