Snatch - (70% x 1, 75% x 1, 80% x 1) x 3
Clean & jerk - (70% x 1, 75% x 1, 80% x 1) x 3
Back squat - 75% x 6 x 4 - 3 sec pause in bottom
The purpose for the pause back squat is it helps train rate of force development in the squat by eliminating the stretch-shortening reflex that normally occurs and helps the muscles generate more force and momentum to recover through the sticking point of the squat. It will also improve trunk strength and postural strength, improve flexibility and comfort in the bottom of the squat, and help correct improper movement in the squat such as leading with the hips.