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.
Max complex: 20-25 minutes
5 x 200m sprints
rest 2 min.