Amateur & Collegiate

DB Power Snatch – 1 RM

*Find your 1 RM single arm Power Snatch for both arms using a dumbell.

then…

Barbell Step Ups 4×6 each side

Sprints

Complete the following sprints:

2 x 20 Meter Sprints
(rest 20 seconds between efforts) 

Rest 30 seconds then…

4 x 30 Meter Sprints
(rest 30 seconds between efforts)

Rest 30 seconds then…

10 x 10 Meter Flying Starts
(rest 30 seconds between efforts)

*For flying starts, take 10 meters to accelerate, you should be full speed by the time you hit your start.