Warm Up

**1. Movement Prep/Activation and Increasing Heart Rate**
Banded 7’s
Hip Halo Warmup
2 sets
5 Thrusters (empty bar – build across)
5 Scorpions (each side – shoulders stay on floor)
5-sec plank hold on rings (extended arms)
5-sec plank hold on rings (bottom of a push-up)

**2. Workout Prep**
1 set
3 Thrusters (pause at the top for 1/2 second and breath)
3 Ring Push Ups (smooth and controlled)

Back Squat 1×10Mayhem Ready Making It Easier To Receive A Bad Snatch