Two sets at 55%, two at 65% and another 2 at 75%. Starting from the ground, pull to knee and pause – “one one thousand, two one thousand”, pull to mid though, pause then pull to pockets and pause a final time. After the final pause, lower the bar to the ground, re-engage the bar and hit a full squat snatch. The purpose of this drill is reinforce positional awareness. Your bar path during the snatch should be exactly the same as it is during the pause rep.

Snatch Work

3 Pause + Squat Snatch
(1+1)
55% x (1+1)
55% x (1+1)
65% x (1+1)
65% x (1+1)
75% x (1+1)
75% x (1+1)

Conditioning

21-15-9
Dead lifts 185/125
Box Jump Overs (24/20)
Toes to Bar