20’ LINE DRILLS

8/8 Front to Back Leg Swings

8/8 Side to Side Leg Swings

Hamstring Scoops

Hip “Open the Gate”

Hip “Close the Gate”

200m Run

Into…

2 SETS*

5 PVC Pass Thru → Alt. PVC Around the World

5 Snatch Grip Deadlift → Clean Deadlift

5 Muscle Snatches → Muscle Cleans

5 Snatch Balance → Push Press

Into…

2 SETS*

5 Snatch Grip Deadlift → Clean Deadlift

5 Muscle Snatches → Muscle Cleans

5 Snatch Balance → Push Press

*Complete the second set using the movements indicated by the arrow.

30 Power Snatches

1 Mile Run

30 Clean & Jerks (155/105)

(Score is Time)

KG BB: (70/47.5)

30 Power Snatches

1 Mile Run

30 Clean & Jerks (115/75)

(Score is Time)

KG BB: (52.5/35)

FOR TIME

50 Power Snatches

1 Mile Run

50 Clean & Jerks (Athlete Choice)

*P1 and P2 will complete the 1 Mile Run together. P1 and P2 will split the BB work as needed with one person working and the other resting.

(Score is Time)

15 Empty Barbell Bicep Curls

10 Alt. Deadbugs

15 Empty Barbell Wide Grip Bent Over Rows

10 Alt. Bird Dogs

-Rest as Needed b/t Sets-

(No Measure)