1.  Banded 5s

2.  Hip Activation
* 10 Side step R/L
* 10 Forward/Backwards Walk R/L
* 10 Glute Bridges
* 10 Single Leg Glute Bridges R/L
* 10 Bird Dogs R/L
* 10 Squats

3. Movement Prep/Activation and Increasing Heart Rate
2-3 Sets
1:30 Cardio
3-5 power snatches (start with empty bar and add weight each round)
3-5 power clean and jerks (start with empty bar and add weight each round)
0:20 Handstand Hold

4. Workout Prep
1 Set: (at workout pace)
25’ Handstand Walk
2 Power Snatches (at workout weight)
2 Power Clean and Jerks (at workout weight)

Rest

12-10-10-8 Dumbbell Chainsaw rows (Build to a challenging weight for each set) (Each Side)
3x25 Banded lat pull downs (Light)
3x30 Banded curls (Double arm) (Light)