ATHLETE

A) Squat snatch 6×2 @80% – All 20 reps at exactly 80% – Not touch and go

B) AMRAP 7 minutes
6 Hang power snatch 115/75lbs
9 Push jerk 115/75lbs
12 Box jumps 24/20″

COMPETITOR

A) Squat snatch 10×2 @80% – All 20 reps at exactly 80% – Not touch and go
Beautiful and fast.  Until your form is damn near perfect and your speed is lightning fast, there is no point in going really heavy.

B) AMRAP 7 minutes
6 Hang power snatch 115/75lbs
9 Push jerk 115/75lbs
12 Box jumps 24/20″

C) 5 Rounds
10 Assault Bike calories
10 Toes to bar