20 Snatch Balance/Snatch Drops with PVC or Empty Bar for Warm-up.
3 Second Pause in the Hole.Rx: 70% of 1RM Clean and Jerk
Power Clean+Pause Front Squat=1 rep
After each rep, drop the bar and reset for your next rep.
Two deadlifts to position two, then snatch from there.Rx and Scaled: 65%-80%
No extra hump to generate momentum after pausing at Pos 2. Just a smooth drive back towards Pos 1 and explosion.