A) Every 2 minutes, for 6 minutes (3 sets):
(Snatch Push Press + Overhead Squat with Pause) x 4 reps
(perform the push press, descend to the bottom of OHS and hold for 2 seconds, then come up and repeat for four reps)
B) Every 90 sec x 15 min
– snatch w/ 2 second pause at knee cap x 2 reps
*build but keep technique on point
+
Advanced
For time, w/ 10 min cap:
– 10 thrusters 135/95, 115/75
– 10 burpee over the bar
– 10 squat clean thrusters
– 10 burpee over the bar
– 10 clean and jerk
– 10 burpee over the bar

Intermediate
3 rounds for time, w/ 10 min cap:
– 10 thrusters 95/65
– 10 burpee over the bar