Strength does not come from the things you can do. It comes from overcoming the things you once thought you couldn't.
Overhead Squat (1x5)
Find a 5 rep max for the day in 10:00
The first set should be a moderate-heavy load which allows you to increase the load for a gradual build-up. You should attempt 3-5 sets in the 10:00window.
*Decrease loading and work on the position overhead. Can increase reps if the load needs to be light 10 reps each set. You will be squatting again in part 2, so if you increase reps here, change part 2 to hang power snatch.
Hang Snatch (5 x 3)
*Perform a set every 3:00.
*Leaderboard heaviest set.
The first set should be a moderate-heavy load and you should attempt to progress over the course of the 5 sets building to a 3 rep max. You should not drop the bar to the floor between reps.
*If needed modify to a hang power snatch and then perform an overhead squat. However, if you increased the reps on the overhead squat do not add it here.