A. GENERAL (5:00)
1 Minute Machine
- 15 Air Squats
1 Minute Machine
- 10 Cossack Squat
1 Minute Machine
- 10 Jump Squats

B. MOBILITY / ACTIVATION (2:00)
PNF Pigeon Stretch
5 reps / side, 5 seconds press down + 5-7 stretch

C. SPECIFIC (8:00)
- 5 Back Squats, Tempo: 5.3.X.1, Empty Bar
- 3/3 Reverse Lunges
- 3 Back Squats, Light
- 3/3 Deficit reverse lunges / Reverse Lunges
- Ramp up Back Squats in sets of 3

C2. SPECIFIC (5:00)
Dumbbell Snatch
Grab workout weight & Go over Points of performances of the DB Snatch
- 2/2 Single arm Dumbbell deadlifts
- 4 Alternating Dumbbell Snatch
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Goblet Squat
- 4 Goblet Squats

Every 2:00 x 5:
3 Back Squats @ RPE 7/10
6 Seated Box Jumps

Score: Weight on Back Squats
Time Cap: 10:00
KG: N/A

Scaling Options:
Beginner:
3 Back Squats, Technical
6 Seated Vertical Jumps (Optional)

Intermediate:
As written

For Time:
30-20-10
Calories On Machine
Alternating Dumbbell Snatch @ 1 x 50/35 lbs
Goblet Dumbbell Lunge Steps @ 1 x 50/35 lbs

Score: Time
Time Cap: 11:00
KG: 22.5/15, Beg: 11.5/7 Int: 15/9

Scaling Options
Beginner
20-16-10
Calories On Machine
Alternating Dumbbell Snatch @ 1 x 25/15 lbs
Goblet Dumbbell Lunge Steps @ 1 x 25/15 lbs

Intermediate
Calorie Machine
Alternating Dumbbell Snatch @ 1 x 35/20 lbs
Goblet Dumbbell Lunge Steps @ 1 x 35/20 lbs

Pike Pulls, Feet on Rower
3 x 10-15

Goal: Core Work