Pause overhead squat 3-3-3-3-3 reps
Squat snatch 1-1-1-1-1 reps
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Scaling:
All athletes can work to the best of their ability in the overhead squat sets. Give yourself a 3-second pause for all reps with relatively light weight across all sets. Experienced athletes should build to a heavy snatch single. If you are new to weightlifting, you may choose to perform one power snatch plus one overhead squat.
Beginner Option:
Pause overhead squat 3-3-3-3-3 reps
Power snatch + overhead squat 1-1-1-1-1 reps