Warm Up

**1. Movement Prep/Activation and Increasing Heart Rate**
3 sets
1 min. row
2 sandbag cleans (light – focus on regrip)
– into –
3 sets (with an empty bar or PVC Pipe)
5 Snatch Push Press
5 Overhead Squats
3 Snatch Balance

**2. Strength Prep**
10:00 – 12:00
Athletes will be working up to a Heavy Snatch Balance . Athletes should focus on a smooth and controlled dip into a fast/aggressive drop under the bar. Punch hard! and make sure footwork is consistent and doesn’t get sloppy as the weight goes up.

**3. Workout Prep**
– With Partner –
2 sets
15-sec Row
1 Sandbag Clean (add weight)

TiggerSkills and Drills