DYNAMIC WARM-UP
2 sets:
10 arm circles forward
10 arm circles backward
10 alternating elbow-to-instep

AMRAP 5:
10 alternating single-leg deadlifts (light DB)
10 alternating reverse lunges
5 push-ups
5 sit-ups

DB SNATCH PROGRESSION
10 alternating DB deadlifts Maintain a flat back as the athlete pulls off the ground and the working arm stays straight.
10 alternating DB deadlift + high pulls Stand all the way up before pulling the DB high and outside.
5 partial DB overhead squats/arm The working arm stays locked out overhead as the athlete works on their receiving position.
10 alternating DB snatches Stand fast, keep the DB close to the body, and punch to the overhead position.
Review Review the muscle snatch versus the power snatch and review cycling in the air versus on the ground.

WORKOUT PREP
1 set:
:20 8-m shuttle runs
– Rest :10
:20 DB snatches
– Rest :10
:20 bike for calories
– Rest :10
:20 DB box step-ups
– Rest :10
:20 strict burpees

RX & INTERMEDIATE

3 rounds for reps:
1:00 8-m shuttle runs
1:00 DB snatches (35/50 lb)
1:00 bike for calories
1:00 DB box step-ups (20/24 in) (35/50 lb)
1:00 strict burpees
– Rest 1:00 between rounds.

– Use a single DB for snatches and step-ups.
– 1 8-m shuttle run = 1 rep.

BEGINNER

3 rounds for reps:
1:00 8-m shuttle runs
1:00 DB snatches (15/25 lb)
1:00 bike for calories
1:00 DB box step-ups (20 in) (15/25 lb)
1:00 strict burpees
– Rest 1:00 between rounds.

– Use a single DB for snatches and step-ups.
– 1 8-m shuttle run = 1 rep.

2 sets:
:30 doorway pec stretch/side
:30 seated hamstring stretch