Take 20-25 minutes to find a max weight for the snatch complex. Snatch pull is with straight arms and no intentional bend, although if they bend as a result of the bar ascending, that’s fine. Hang onto the bar and do a hang (squat) snatch, then a full (squat) snatch from the ground. You may drop the bar between the hang snatch and snatch if you need to.
For the sprints, note your fastest and slowest times. Coaches will have a stopwatch and read off the seconds as you cross the line.
Strength
Max complex: 20-25 minutes
Snatch Pull
Hang Snatch
Snatch
Conditioning
5 x 200m sprints
rest 2 min.
Mark 95/:32/:38
Vinny 195/:28/:36
Kate 105/:32/:33
Lisa 50/:41/:45
Dustin 130/:30/:32
Joe 95/:38/:43
Juliet 45/:50/:61
Dave 110/:29/41
Molly 80/:48/:48
Sarah B 15 form/:37/:53
Frank 115/:29.5/:39
Cramer 115/:29/:34
Aileen 75/:38/:45
Shoeless 135/:31/:33
Wax 135 32/39
KT 95 37/37
Nate tech 31/34
Deeks 155 34/35
Josh 75 34/36
Elise 45 40/43
Tanya 40 48/50
Ficke 135 31/33
Jon 165 29/34
Jesse tech 28/37
Sizzle 155 35/45
Danielle 80 33/41
Ryan 115