4x3 Segmented Snatch Deadlifts @90-100% 1RM Snatch
- Rest 2-3min btw sets.

This will be performed with a 3 sec pause at mid shins and another 3 sec pause at right above the knees, before finishing at the extended hip position. Return the bar to the floor with control and hang on to the bar throughout the 3 reps. Use straps if you have them.