2 mins tabata burpee, then 2 mins tabata plank. forward rolls on turf, crab walk, lunges down and back.
find a max of the complex in 18 minutes: 1 Snatch Pull, 1 Low Hang Snatch
6 min AMRAP: 1 snatch, 5 HSPU, 5 pullup. Use 85% of your B weight for the barbell.
Rest 15 mins after C, then: Bench Press and Pendlay Row 5x5, pendlay row video:http://www.youtube.com/watch?v=ZlRrIsoDpKg Do NOT sacrifice form on the row.
coaches, give athletes plenty of warm up and be sure they are taking 2 mins minimum between snatch complex efforts.