1. Movement Prep/Activation and Increasing Heart Rate
Hinshaw Warm Up (10 mins)
-into-
Burgener Warm Up (10 mins) (Snatch) + Skill Transfer (if time allows)

• 10 minutes with a PVC or Empty Barbell 
• Perform 3-5 reps at each movement 

-into-
3x High Hang Snatch + 3x Hang Snatch + 3x Snatch (PVC or Empty Barbell)

• 5 minutes (This is strength prep)
• 2-3 Times through 

* Athletes should focus on footwork and finishing their pull

2. Workout Prep
2 sets:
50m Run
3 Overhead Squats (build in weight) 
* Focus on getting right to bar and squat snatching the weight *

1 min foot smash w/ lacrosse ball (each side)
1 min Couch Stretch (each side)
1 min Trap Smash (each side)