8 Sets of the Complex:
Pausing Snatch Pull + Squat Snatch + Overhead Squat @ 50-65%

Pausing Snatch Pull – We are looking to pause for our 2 seconds at (3) different positions:
Pause #1 – 3 inches off the floor
Pause #2 – Knee-level
Pause #3 – Power position

On the Squat Snatch, pause for a full 2 seconds in the bottom of the squat before standing.

On the Overhead Squat, pause for a full 2 seconds as well in the bottom of the squat before standing.