Courtesy of Burgener Strength
1) Pause snatch balance: 10 rounds – Every 60 seconds perform:
1x snatch balance with a 3 second pause in the receiving/bottom position. Work up to a max for the day.
*Start with a snatch balance, no dip and when you fail, re-rack the weight and continue climbing up the ladder with a snatch balance.
2) Snatch: 10 rounds – Every 90 seconds, perform:
1x squat snatch (Work up to a max for the day).