A. Snatch Lift-Off (% snatch) 65/5, 75/4, 85/3, 95/2, 105/1, 110/3x1

B. Snatch 55/3, 65/3. 70/2, 75/2, 80/1, 84/1, 88/1, 92/1, 95/1, 88/2, 92/1, 78/2x2, 78/3x1

C. Front Squat 55/5, 65/4, 70/3, 75/2, 80/1, 90/2x1, 90/AMRAP**

D1. Hanging Knee/Leg Raise 4x8

D2. Seated Band Pull Apart 4x12

**NOTE: This is a maximal effort, however the athlete should stop (or be stopped) if speed decreases significantly or if posture is compromised.

This AMRAP should give a good prediction of the maximum that will be tested in nine days. The following formula is useful: Projected max=Kg+Kg*reps*0.033, where Kg=mass used in AMRAP and reps=reps achieved. Example: A lifter with a 150kg maximum lifts 135kg for 5 reps in the AMRAP. His projected maximum would be calculated as: 135+(135*5*0.033) = 135+22.275=157.275  or ~157kg.