Power Snatch + Hang Snatch (full squat): Max for the complex (drop first rep) – 1X1@95%, 1X1@90%
Note: This is not a “jumping jack” Power Snatch. The goal is not to pull as hard as possible and hope that your MCL doesn’t snap when you catch. The goal is to receive the bar as high as possible, but with THE EXACT SAME MECHANICS as if you were catching in a full squat. Your first missed Power Snatch of this session should be because you accidentally caught in a full squat.
1) Snatch Balance: 3RM – 3X1@95%, 3X1@90%
2) Tall Snatch: 3RM – 3X1@95%, 3X1@90%
4XME Pause Back Squats @ 80% (STRICT 3 second pause in the bottom at absolute bottom depth – NO PAUSE FOR BREATH at the top)