7 x 1 Three-Position Pausing Snatch High-Pull
NOTE: With a snatch grip pull the bar to position 3 (just off the ground and below the knees) and pause for 2 full seconds. Continue the pull to position 2 (bar at the knees with vertical shins) and pause for 2 full seconds. Continue the pull to the pockets (vertical torso, bend in knees) and hold for 2 seconds. Then jump and pull the bar up your chest.
400m run after each round
NOTE: Teams of 2; Both partners work same movement at same time (yes, that means 2-person deadlifts on 1 bar)