Find a new 1RM overhead squat today – take it from the racks. Then we have a couplet for time consisting of running and power snatches – weight should be moderately heavy, but focus on dropping under the bar to receive it in a quarter squat rather than pressing it out.

Strength

1RM Overhead Squat

Conditioning

3 rounds for time:
run 400m
15 power snatches, 135/95#