1. Movement Prep/Activation
Crossover Symmetry or Banded 7’s
-into-
3 sets
5 Snatch Grip Deadlifts
4 Snatch Highpulls
3 Muscle Snatches
2 Power Snatches
3 Bodywieght Rows
3 Low Bar Muscle Up transitions

2. Workout Prep
2 sets:
3 Power Snatch (build in weight)
1 Bar Muscle Up

4 Rounds

• 10 Barbell Strict Press @ Moderate weight – maintain control and quality
• 10 Incline Dumbbell Curls @ moderate weight – maintain quality

-Rest 2 min between rounds-

• 1 min foot smash w/ lacrosse ball (each side)
• 1 min Couch Stretch (each side)
• 1 min Bicep Wall Stretch

5 Rounds

100m Max Effort Row

-Rest :30 between rounds-

Record time for each round