1. Movement Prep/Activation and Increasing Heart Rate
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 (This is strength prep)
* 2-3 times through
* Athletes should focus on footwork and finishing their pull

2. Strength Prep
Athletes will be performing ascending reps of squat snatch beginning at 65% and increasing across 10 total reps as the athlete's choice of weight increases. Athletes should not go above 90% and should heavily focus on form with all 10 attempts rather than just adding weight for the sake of lifting heavier. Do not let reps get messy.

3. Workout Prep
1 set:
20-second Row (workout pace)
5 Power Snatch

"Golden Retriever"

Freedom (RX'd)
250/200m Row
25 Power Snatches (75/55)
250/200m Row
25 Power Snatches (75/55)
250/200m Row
25 Power Snatches (75/55)
250/200m Row
(KG conv: 34/25)

Independence
200/1750m Row
25 Power Snatches (65/45)
200/1750m Row
25 Power Snatches (65/45)
200/1750m Row
25 Power Snatches (65/45)
200/1750m Row
(KG conv: 29/20)

Liberty
200/1750m Row
20 Dumbbell Snatches (light)
200/1750m Row
20 Dumbbell Snatches (light)
200/1750m Row
20 Dumbbell Snatches (light)
200/1750m Row

Target time: 9-11 minutes
Time cap: 14 minutes

1 min foot smash w/ lacrosse ball (each side)
1 min Couch Stretch (each side)
1 min Foam Roll Lats (each side)