A) Every 2 1/2 minutes, for 6 sets:
1 Snatch Grip Deadlift+2 Hang Squat Snatch+2 Snatch Balance
Scale the squat snatch with power snatch and the snatch bal with overhead squat. If your working strictly technique with a light or empty bar, then take these every 90 seconds.
Work all of these sets with a moderate load. Focus on speed, timing, and proper footwork, keeping the load low enough to move as perfectly as possible.
B) On the minute, for 10 minutes:
40 seconds of burpees
Work at an aggressive pace, but NOT all-out. Your score today will be the LOWEST number of burpees you get in a given minute, so don’t sandbag or slack in the early rounds. Pick a “scary” pace and force yourself to hold on!
This is about pace (and a bit of good suffering)