-then straight into-
Hang Snatch 95/65, 75/55 65/45
Jumping Back Squats-same weight
*Jumping back squats are performed just like a regular squat, except with a slight jump at the end. The jump forces you to rise out of the squat a bit more dynamically, thus working on the fast-twitch muscles. Be careful doing them and make sure you let the knees bend when you land. Be sure not to land stiff-legged.