Blog

Warm Up

**1. Movement Prep/Activation and Increasing Heart Rate**
6:00 Amrap
10/8 Calorie Machine
10 Kettlebell Suitcase Deadlifts (Left and Right)
10 PVC Pass Throughs
10 PVC Overhead Squats
3 Inch Worms

**2. Strength Prep**
– After Warm-Up, give athletes a few mins to work up to 80% (should only need 3-4 sets) – Make sure athletes focus on active lats and driving through the floor.

**3. Workout Prep**
1 set
5 “Touch and Go” Power Snatch (light)
2 Bar Facing Burpees

* After the first workout, make sure athletes recover and add weight while hitting a few squat snatches to dial in. *

Skills and Drills“Graduate”