4 minute machine

Coach led snatch Barbell Warm-Up
Then.. work through 3 rounds of The Complex as a class

The Complex

1 Tall Power Snatch

2 Snatch Grip Push Press

3 Hang Power Snatch

Weightlifting / Technique Focus
Every 2:00 x 5 Sets
1 Tall Power Snatch
2 Snatch Grip Push Press
3 Hang Power Snatch
*Priming the system and focusing on form. Starting with a light load and progressing if you can maintain tension and create a strong fast turnover in the Tall Power Snatch

Workout
20:00 AMRAP
400m Run
10 TnG Power Snatch
*60-65 perceny. Level 1 can go from the hang

Goals / Stimulus / Objectives
Score = Total Load Lifting
This means that the weight only counts if the reps are done as touch and go for 10 at a time. If you break you have to do another run before making the next attempt. 

Score would look like
10 Tng Reps @ 135
10 TnG Reps @ 140
10 TnG Reps @ 145
10 TnG Reps @ 150
Sum Total of the weight that was on the bar = 570lb

Stimulus: Barbell Cycling / Aerobic Capacity 
RPE: 8/10 
Primary Objective: Complete 5+ Rounds 
Secondary Objective: Most total load lifted per set

We are looking for athletes to both push the run pace as well as challenge their ability to maintain some good loads on the barbell with quality cycling technique. Suggested loading should be around 55-65% of 1RM in order to maintain mechanics and allow for consistency across sets.