Crossover Symmetry Activation

Hip Halo 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

Then...

2:00 Row
2:00 Bike
5 Reps of Each:
Snatch grip push press
Overhead squat
Heaving Snatch Balance. (Feet in landing position. Dip, drive, drop, punch)
Drop Snatch, feet jumping position to landing, no drive.
Snatch balance.

Barbell Prep:
Burgener Warm up Snatch -
3-5 reps at each position

Down and up – "SPEED THROUGH THE MIDDLE"
Elbows high and outside – "BAR CLOSE"
Muscle snatch – "STRONG TURNOVER"
Snatch land – "FOOT WORK" 2", 4", 6"
Snatch drop – "FOOT WORK"

Every 5:00 for 15:00: (3 Rounds)
30/24 Calorie Row
20 Burpees
10 Front Rack Double DB/KB Lunges (50/35)