Warm Up

**1. Movement Prep/Activation and Increasing Heart Rate**
3 sets
30-sec bike erg
5 Deadbugs (each side)
5 Bird Dogs (each side)
5 Snatch Grip Deadlifts
5 High Pulls
5 High Hang Muscle Snatch
5 Overhead Squats
-into-
2 sets (Empty Barbell)
3 Muscle Snatch
3 Overhead Squats
3 Squat Snatch

**2. Workout Prep**
Give Athletes 5 mins to build up to workout weight. While working up in weight, make sure they bring machines out ergs/bikes and hit a few seconds peddling into a squat snatch.