4×1 Snatch complex @ 65%
A complex consists of the following: 1 hang power snatch, 1 overhead squat, 1 snatch balance, 1 hang squat snatch. The sequence is completed without setting the bar down.
Squat Clean and Jerk (165#/110#)
This workout is more accurately described as a ground to overhead, but the athlete has to pass through the squat position.
Chris Lawyer put on a great barbell seminar for us. Here he is describing the epic importance of pinning the shoulder blades together and thrusting the hips in the bench press. Emphasis on the thrust. Just kidding. Thanks, Chris!