A)  Every Thirty Seconds for 10 minutes of:

     (all at controllable but challenging weight)

     1 x Snatch +

     1 x Overhead Squat +

     1 x Drop Snatch

B)  4 x Overhead Squat @ 75%

          4 sets, Resting 120 sec

C)  Accumulate 180 seconds Holding an Air Squat with as Few Breaks as possible