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Warm Up

**1. Movement Prep/Activation and Increasing Heart Rate**
Banded 7’s
-into-
6 min AMRAP
1 min easy bike
3 Snatch Grip Deadlifts
3 Hang Snatches
3 Shoulder Press
10 Alternating V-Ups

**2. Strength Prep**
10:00-15:00
Athletes take 4-5 Sets at 3-5 Reps to establish a 4RM. Finish the 4RM inside the 10-minute mark and use 5 minutes to complete the 2 drop sets.

**3. Workout Prep**
– Practice a few light reps then go into the workout prep –
1 set
5/4 Calorie Bike
1 Power Snatch

Warm Up” 12 Days of Christmas “