Warm-up (No Measure)
**1. Movement Prep/Activation and Increasing Heart Rate**
CrossOver Symmetry or Banded 7’s
+
Hip Halo Warmup
-into-
Burgener Warmup
Warm-up – Warm-up (No Measure)
**2. Workout Prep**
3 sets (Building to opening weight)
15 Second Bike (workout pace)
2 Power Snatch
Metcon – Metcon (AMRAP – Rounds and Reps)
Every 3:00 (6 sets)
– 0:00 – 3:00
15/12 Calorie Assault Bike or 21/16 Cal. Row
15 Power Snatch (75/55)
– 3:00 – 6:00
15/12 Calorie Assault Bike or 21/16 Cal. Row
12 Power Snatch (95/65)
– 6:00 – 9:00
15/12 Calorie Assault Bike or 21/16 Cal. Row
9 Power Snatch (115/80)
– 9:00 – 12:00
15/12 Calorie Assault Bike or 21/16 Cal. Row
6 Power Snatch (135/95)
– 12:00 – 15:00
15/12 Calorie Assault Bike or 21/16 Cal. Row
3 Power Snatch (155/105)
– 15:00 – 18:00
15/12 Calorie Assault Bike or 21/16 Cal. Row
Max Power Snatch (175/115)
Scaling Option
6 sets
2 min Amrap
12/10 Calories Assault Bike or 16/14 Cal. Row
Max Alternating Dumbbell Snatch (light moderate weight)
rest 1:00 between sets –
TARGET SCORE
Target time each set: Sub 2 minutes
Time cap each set: 2:15
Accessory – Warm-up (No Measure)
10 min double under practice
OR
Every min for 10 minutes
35 doubles unders
1 min quad smash (each side)
1 min foam roll upper back
1 min foam roll glutes