Every 2:00 for 7 sets
Sprint to the fence and back
3 power snatches at 75% 1RM
*the run needs to be all out- get the heart rate up and then control it for your lifts*
You will have six attempts to complete 5 reps successfully of the same load for the snatch.
Declare your weight on the bar. You have 3:00 to do 5 successful reps. This can be done in two groups during class time.
Example: I declare 125# on my bar and start with my first rep. I miss at rep #3, but complete 5 good reps in 6 attempts. All done in 3:00. Record weight for score.
21 deadlifts 135/95 115/75 95/65 - no heavier on these weights
15 box jump overs 24/20"
9 push jerks 135/95 115/75 95/65