Squat Snatch 3×2 at 80% 1RM

* Rest 1:30 between sets.

After athletes warm up, they will use 3 sets of 2 Squat Snatches. Reps are completed in singles with a 5-8 second break between reps. Set up is vital, focusing on good quality reps that mirror each other.
If Athletes are new or missed, then use a lightweight that feels good and looks good.
Record each set as 1 of your scores for load

Snatch Grip Deadlift 3×2

Use the same weight for each set.

* Rest 1:30 between sets.

95% 1RM Snatch

After the Squat Snatches, athletes will transition right into the deadlifts. They will use 3 sets of 2 Snatch Grip Snatches (Snatch set up). Reps are completed in a Dead-stop fashion, meaning after each rep, athletes will follow the bar back down and reset their position without letting go of the bar.
If Athletes are new or missed, then use a lightweight that feels good and looks good.
Record each set as 1 of your scores for load
Focus is all set up and fishing the deadlift to the full lockout without and bending of the arms. Weight should be moving smooth and controlled while keeping a straight bar path.

For time:

50/40 Row Calories

* Rest 1 min

40/32 Row Calories

* Rest 1 min

30/24 Row Calories

* Rest 1 min

20/16 Row Calories

* Rest 1 min

10/8 Row Calories

Stimulus is moderate to high pacing on the row. Efforts should steadily increase as the calories decrease. The rest will always be 60 seconds after each row, so be sure athletes stand up and shake their legs and arms out.

Scale the calories down if athletes know they can not stay within the time caps with increasing efforts.