A) Every 2 minutes for 6 sets:
3 position snatch (one from hips, one from knees, one from ground)
*Reset before rep from ground. Build to a moderate weight and stay there.
B) Then every 2 minutes for 3 rounds:
5 snatch deadlifts
*Reset each rep, no touch and go
*Can increase weight from the final weight you lifted in the complex. These should be on the heavier side.
C) Every 4 minutes for 12 minutes (3 rounds) complete:
Run 400m + max burpee box jump overs (24/20”) in remaining time
*No rest in this piece. Move at a steady, consistent pace. When 4 minutes hits, start on the run again.