Weightlifting Conditioning, Short-Duration (Benchmark)

From 0-10:00:
“Randy”
For time:
75 power snatches

From 10-23:00:
“Jake”
5 rounds for time:
200-meter run
9 pull-ups
10 front-racked lunges, DBs
9 push presses, DBs

After-Hour Accessory Strength Recovery Exercise

Back or Front Squat: 2 sets of 5 at 72% 5RM or 62% of 1RM
Shoulder or Bench Press: 3 sets of 5 lighter than Monday.
Chin-ups: 3 sets of max reps at bodyweight OR 3x10 leg-assisted