A) 7×1 3-Position Snatch (floor, knee, high hang) – rest 1-2 min

then

B) 4×3 Snatch first pull (3 sec pause above knee) – rest 1 min

then

C) Tabata bottom to bottom squats + 400m run for time
– 8 rounds of 20 sec of work and 10 sec of rest. Rest is held in the bottom position of the air squat. Full depth and extension are required. After the 8th round, immediately run your 400. To Score: Subtract lowest scored squat round from total seconds it takes to run 400m.