Warm Up

**1. Movement Prep/Activation and Increasing Heart Rate**
2 sets
20 Plate Toe Touches
5 Up Downs
10 PVC Pass Throughs
5 PVC Overhead Squats
– into –
3 sets (Empty Barbell)
3 Hang Snatch High Pull
3 Hang Muscle Snatch
3 Snatch Push Press
3 Hang Squat Snatch

**2. Strength Prep**
10:00 (3RM Hang Snatch)
After Warm Up, give athletes 10 minutes to work up to a Heavy 3 RM.

10:00-15:00 (Snatch Deadlift)
Once athletes reach their 3RM, hit a few practice snatch grip deadlifts and then finish with 3×3 @90% of 1RM. I

**3. Workout Prep**
1 set
1 Bar Muscle Up
2 Power Snatch
2 Burpee over Bar
2 Clean and Jerk
10 Double Unders