ATHLETE

A. Find 1RM Snatch

B. AMRAP 16 Minutes
4 Rope climbs
8 Power snatch (115/80)
16 Box jump-overs (24/20)

COMPETITOR

A. #1: Find 1RM snatch
If you want another chance at hitting a snatch PR, go for it.
Option #2: Power snatch “practice” – work up to some heavy triples. Drop and reset each rep. If you hit a snatch PR or two during the cycle, it’s time to get used to heavy power movements again.

B. AMRAP 16 Minutes
4 – 15′ Rope climbs
8 Power snatch 155/105lbs
16 Box jump-overs 24/20″

C. Climb the ladder until you fail within the minute
Minute 1: 3 CTB pull-ups
Minute 2: 30 Double-unders
Minute 3: 6 CTB pull-ups
Minute 4: 30 Double-unders
Minute 5: 9 CTB pull-ups
Minute 6: 30 Double-unders And so on…