@CFR5

-: Goblet Squat (3×3)

5 sec negative, 5 sec in bottom position

Superset with first 3 sets of snatch, not max effort

A: Pause Snatch (1×1)

~1 sec pause at hang (knee)

1 set every 2:00
14 sets total, build to peak single
Start at roughly 40-50% of snatch, make 7-10% jumps until 70-80%, then 3-5% jumps until peak

5 sec negative on last rep

110% of best snatch

Start slightly higher than last week and make similar jumps.

Build to a peak triple by set 6, repeat weight (or close to it) for sets 7 & 8