1. Movement Prep/Activation and Increasing Heart Rate
3 min Machine
-into-
4 World's Greatest Stretch (each side)
-into-
3 sets (PVC or Empty Bar)
3 Muscle Snatch
3 Overhead Squats
3 Muscle Cleans
3 Front Squats
3 Push Press


**2. Strength Prep**
30 minutes
Today's Strength will be like last week, but now we MAX. We have two lifts (Snatch and Clean and Jerk). Let's make this fun and have the athletes partner up or get into groups and work together, keeping each other motivated and on track. Each lift should be given 10 minutes to work up to a Heavy Single. Set a clock for two 10 minute intervals with a 2-minute transition between (de-load the Barbell). Athletes will be pretty warm after the snatch, so be sure they unrack the weight, hit a few prep reps, and start rolling through. The goal for athletes should be to reach a 1RM in 5-8 working sets while making sure to rest at least 1 minute between reps.

3. Workout Prep
2 sets (Practice smooth transitions and laying the Jump rope down every time)
10 Double Unders
3 Power Snatch
-rest 30 seconds between sets-

1 min seal pose
1 min bicep stretch on wall
1 min tricep lacrosse ball smash (each side)