1. Warm-up
3 Rounds:
15 Air Squats
15 Light Push Press
2. Lift
2015 Games Snatch Speed Ladder:
Complete each round until you fail to meet the time cap
Quarterfinal Round: ( personalize it)
For time:
1 squat snatch (190 / 110 lb.)
1 squat snatch (200 / 115 lb.)
1 squat snatch (205 / 120 lb.)
1 squat snatch (210 / 125 lb.)
1 squat snatch (215 / 130 lb.)
Time Cap 4 minutes – Score is highest weight and time with 5 lifts
Semifinal Round: – Optional
For time:
1 squat snatch (220 / 135 lb.)
1 squat snatch (230 / 140 lb.)
1 squat snatch (235 / 145 lb.)
1 squat snatch (240 / 150 lb.)
1 squat snatch (245 / 155 lb.)
Time Cap 6 Minutes – Score is highest weight and time with 5 lifts
Final Round: – Optional
For time:
1 squat snatch (250 / 160 lb.)
1 squat snatch (260 / 165 lb.)
1 squat snatch (265 / 170 lb.)
1 squat snatch (270 / 175 lb.)
1 squat snatch (275 / 180 lb.)
Time Cap 4 minutes
3. Met-Con
2010 Games
“Deadlift-Pistol-Double Under”
AMRAP 7 Minutes
7 Deadlifts 315/205lbs
100ft Sprint
14 Alternating Pistols
21 Double Unders
100ft Sprint
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