<p>1. Movement Prep/Activation and Increasing Heart Rate<br />Crossover Symmetry or Banded 7’s + Hip Halo warm up</p><p>-into-</p><p>3 sets:<br />- 5 Snatch Grip Deadlifts<br />- 5 Muscle Snatch<br />- 5 Snatch Push Press<br />- 5 Overhead Squats<br />- 5 Squat Snatch * perform with a PVC pipe or empty bar *</p><p> </p><p>2. Strength Prep Athletes will have two full snatches followed by 1 overhead squat. The bar can be dropped between snatch rep 1 and snatch rep 2. Athletes should focus on the consistency of their receiving position and footwork during these lifts.<br />For Panda Pulls, athletes will perform a snatch high pull and start to pull their body under the bar after hip contact is made. The bar can be returned to the starting position once the bar has been pulled to chin/mouth level. Coordination for Panda pulls can be challenging, so have athletes begin with a normal snatch high pull and work on the pull under.</p><p> </p><p>3. Workout Prep<br />3 sets:<br />- 5 single Front Rack DB Squats e/s (build in weight)<br />- 10 Double Unders</p>