Warm Up

**1. Movement Prep/Activation and Increasing Heart Rate**
Hip Halo Warmup
4 min AMRAP
5 Dumbbell Front Squats (light)
5 Dumbbell Push Press
5 Dumbbell Push Jerks
5 alt v-ups (each side)

**2. Strength Prep**
Give athletes 10-12 minutes to work up to a heavy 2 front squats + 1 push press + 1 push jerk. Athletes should focus on high elbows and vertical torso during the 2 squats, at the top of the last rep show athletes how to adjust hands and prepare for the press. No forward tilt of the torso during the dip and drive and remember to absorb the bar back down on the push press. Remind athletes to pause after the push press to get a good breathe, regain core stability and repeat with a good, explosive dip and drive under the bar. Athletes should not add weight unless it feels good and looks good.

**3. Workout Prep**
1 set
3 Dumbbell Thrusters
3 Toes to Bar
30 Sec. Row (moderate pace)

Run/Bike Blend WorkoutSnatch Deadlift + Power Snatch 5(3+2)