*8 sets each movement, 20 seconds of work with 10 seconds of rest. Complete all sets of one movement before moving on to next. For the sprints, sprint 150′ every 30 seconds. DB snatch weight is 50/35, alternating hands each rep. Score is total reps of each movement together (sprints are not scored).
Back rack position. Step up and stand on top of box using only one leg. Do all reps with one leg before changing to other leg. Hip crease should be below knee when foot is resting on top of box. 5 reps weaker leg, then 5 reps dominant leg