1. Movement Prep/Activation and Increasing Heart Rate:
Banded 7’s + Hip Halo
-into-
2 sets:
10 PVC Pass Throughs
5 Snatch Grip Push Press (PVC)
5 Overhead Squats (PVC)
-into-
3 sets: (build in weight/ stay light)
2 Snatch Grip Push Press
1 Overhead Squat

2. Strength Prep
Athletes will be performing 2 Snatch Grip Push Press from the back rack followed by 1 overhead squat. Athletes will be building to a heavy single within 10 minutes. Bar can be taken from the rig. Athletes should ensure that they step back far enough from the rig so that if they need to bail, they won’t drop the bar into the rig. If an athlete cannot overhead squat, allow them to build to a heavy 2 regular push press + 2 front squat.