Warm Up

**1. Movement Prep/Activation and Increasing Heart Rate**
Banded 7’s
4 min AMRAP
30-sec easy row
8 Alternating Hang dumbbell cleans (lightweight – focus on transition)
8 Single Dumbbell Push Press (each)

**2. Strength Prep**
Athletes have 10-12 minutes to complete 5 sets of 3 reps on push jerks between 60-70%. The bar can be taken from the rig or the ground.

**3. Workout Prep**
1 set
5/4 Calorie Row
4 Alternating Hang Dumbbell Clean and Jerks
5 Push Ups

Warm UpAccessory