Warm Up

**1. Movement Prep/Activation and Increasing Heart Rate**
Hip Halo
-into-
5 min AMRAP
1 min easy row
10-floor plate press
10 pass-throughs with PVC pipe
5 Birddogs (each side)
– into –
3 sets (Empty Barbell)
3 Snatch Grip Deadlifts
3 Snatch High Pulls (From High Hang)
3 Muscle Snatch
3 Snatch Push Press
3 Overhead Squats

**2. Strength Prep**
12-15:00 (3 Squat Snatch)
Athletes will perform 3 squat snatches every minute for 10 minutes at ~70% of 1rm. Athletes have 3-5 Minutes to work up to their Workout weight before the EMOM

**3. Workout Prep**
– With Partner –
1 set each
5/4 Calorie Row
3 Deficit Push Ups