Warm Up

**1. Movement Prep/Activation and Increasing Heart Rate**
10 min AMRAP
1:00 Machine
5 Deadbugs (each side)
5 Stepback Lunges (each side)
5 Snatch Grip Deadlifts (empty bar)
5 Muscle Snatch
5 Snatch Push Press
5 Overhead Squats
– Switch when both partners finish –

**2. Strength Prep**
10:00 – 12:00
Athletes have 10 reps to build in weight on Squat Snatch. Make sure athletes stay within the percentage range and if athletes don’t have a 1RM then use this time as technique work and stay light. Have athletes partner up to save space and keep each other on track.

**3. Workout Prep**
– With Partner –
100m Run (workout pace)
10m Synchro Dumbbell Lunge Walk

Warm UpNo Pickles