Lifting: Power Snatch and Squat Snatch
Power Snatch 1-1-1-1-1, using heaviest weight per set
Squat Snatch 1-1-1-1-1, using heaviest weight per set
* Not a complex. Use mats.
FT: Box Jump Overs and Power Snatch Ladder
For time:
18 Box Jump Overs, 24/20 in
18 Power Snatches, 75/55 lbs
15 Box Jump Overs
15 Power Snatches, 95/65 lbs
12 Box Jump Overs
12 Power Snatches, 115/75 lbs
9 Box Jump Overs
9 Power Snatches, 135/95 lbs
6 Box Jump Overs
6 Power Snatches, 155/105 lbs
3 Box Jump Overs
3 Power Snatches, 185/135 lbs
* Change loads as you go.