Pausing Overhead Squat
7 Sets of 1 Rep
There are (4) pauses, each for a single second.
Pause #1 – 1/4 of the way down (quarter squat)
Pause #2 – Halfway down (parallel)
Pause #3 – Absolute bottom of squat
Pause #4 – Halfway up (parallel)
Pausing 3-Position Squat Snatch
On the 2:00 x 5 Sets:
1 High Hang Squat Snatch (pockets)
1 Hang Squat Snatch (knee-level)
1 Low-Hang Squat Snatch (shin, but not floor)
On each rep, pause for a full 2s in the catch position (bottom of squat) before standing.
Primer: (in class)
Every 90s x5 sets
1 power snatch + 3 OHS
*perform sets at workout weight
Conditioning (in class) 
5 Rounds: (20min cap)
400m Run
15 Overhead Squats (95/65)
*OHS should be done in 2 sets or less