1. Movement Prep/Activation
Crossover Symmetry or Banded 7’s + Hip Halo warm up
-into-
3 sets:
5 Snatch Grip Deadlifts
5 Muscle Snatch
5 Snatch Push Press
5 Overhead Squats
5 Squat Snatch
(perform with a PVC pipe or empty bar)

2. Strength Prep

• 5 sets: 1 High Hang Power Snatch + 1 Hang Power Snatch + 1 Power Snatch (@65% of 1RM Snatch)
  - Complete a set every 1:30 -

-into-

• 3 sets: 3 Overhead Squats (@75% of 1RM Snatch)
  - Rest as needed between sets -

3. Workout Prep
1 set
10ft Single Arm Overhead Walking Lunge (left)
10 Double Unders
10ft Single Arm Overhead Walking Lunge (right)
10 Double Unders

RX
5:00 AMRAP
150 Double Unders
In the remaining time, complete max Distance Single Arm Overhead Walking Lunge (25/15).
-rest 2 minutes -
5:00 AMRAP
Complete 200ft Single Arm Overhead Walking Lunge (25/15)
In the remaining time, complete max Double Unders

RX+
200 Double Unders
35/25 DB

5:00 AMRAP
200 Double Unders
In the remaining time, complete max Distance Single Arm Overhead Walking Lunge (50/35).
-rest 2 minutes -
5:00 AMRAP
Complete 200ft Single Arm Overhead Walking Lunge (50/35)
In the remaining time, complete max Double Unders

• 1 min foot smash w/ lacrosse ball (each side)
• 1 min Couch Stretch (each side)
• 1 min Seal Pose