1. Movement Prep/Activation
3:00 Machine (easy pace)
-into-
Burgener Warm-Up (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, 2-3 times through
• Focus on footwork and finishing the pull

2. Strength Prep
3 Squat Snatch x 10 sets @60-75% of 1RM Snatch
* Complete a set every minute (10 minutes)

3. Workout Prep
2 sets:
2 Burpees
5 Wall Balls

45 CAP

RX

Partner

10k Row

RX+

Solo 10k Row

• 1 min Barbell Quad Smash (each side)
• 1 min Couch Stretch (each side)
• 1 min Trap Smash (each side)

13 CAP

RX
21-15-9
Burpees
42-30-18
Wall Balls (20/14)

For Time
21-15-9
Burpee to Bar (6in out of reach)
42-30-18
Wall Ball (20/14)

Tabata Bike, 20-10