1. Movement Prep/Activation and Increasing Heart Rate
3 rds
– 20 Plate Toe Touches
–   5 Up-Downs
– 10 PVC Pass-Throughs
– 5 PVC Overhead-Squats
– into –
– 3 sets (Empty Barbell)
– 3 Hang-Snatch High-Pull
– 3 Hang-Muscle-Snatch
– 3 Snatch Push-Press
– 3 Hang-Squat-Snatch

2. Strength Prep
Athletes will have 10 minutes to establish a 3rm on hang squat snatch. For this strength, athletes should hang on to the bar (not dropping to the floor) until all three reps are completed. For athletes who cannot overhead squat, allow them to perform hang power snatch. Bar will be taken to above knee level for each hang position, and athletes should be mindful of keeping the chest up while loading in this position to avoid putting unnecessary stress on the low back. Once athletes reach their 3RM, they should hit a few practice snatch grip deadlifts and then finish with 3×3 @90% of 1RM. If athletes don’t have a max, then keep the weight moderate and work on form.

3. Workout Prep
2 rds
– 2 Bar-Facing Burpees
– 2 Overhead Squats (build in weight)