Warm Up

**1. Movement Prep/Activation and Increasing Heart Rate**
Banded 7’s then Hip Halo Warmup
5 min AMRAP
5 Wallballs (focus on arm cycling)
5 V-Ups
5 Tempo Push Ups (slow and controlled
5 Muscle Snatch (Empty Bar or PVC pipe)
5 Snatch Push Press (Empty Bar or PVC pipe)

**2. Strength Prep**
10-12 minutes
Athletes will perform a 3-position power snatch from the floor, below the knee, and above the knee. The bar cannot be dropped until all three reps have been completed. The focus should be a good positioning and sound form rather than going as heavy as possible.

**3. Workout Prep**
2 sets
5 Wall Balls
3 GHD’s (Parallel) + 2 Full GHD’s
5 Push-Ups
4 Alternating Dumbbell Step Ups
– rest and add weight –

Warm-Up With Chris HinshawAccessory