Warm Up

**1. Movement Prep/Activation and Increasing Heart Rate**
Banded 7’s
-into-
5 min AMRAP
30 sec. Easy row
3 Inch Worm into a deep squat
5 box step-ups (each side)
3 Snatch Push Press + 3 Overhead Squats (empty bar – build on touch and go reps)

**2. Strength Prep**
Give athletes 10-12 minutes to work up to a heavy set of 2 Snatch Push Press (from the back rack) + plus 1 overhead squat.

**3. Workout Prep**
1 set
2 Burpee Box Jump Overs
5/4 Calorie Row
3 Power Snatch (Touch and Go)