A. GENERAL (5:00)
Running Simon Says
Cue athletes to run in around the perimeter of the gym OR shuttles, out and back.

As often as desired called out an exercise from this list:
- Lunges
- Side lunges
- Inchworm
- Plank downward dogs
- Plank Ankle taps
- Burpees
- Squat to reach

B. MOBILITY / ACTIVATION (2:00)
Plank or Quadruped Bird Dogs

Banded Monster walk
12-16 Reps each

C1.SPECIFIC (10:00)
Back Squats, Empty bar
5 Reps, Control descent, pause in bottom
----
Ramp up to 75%
4 x 2

C2. SPECIFIC (5:00)
Grab Workout weight
DB Snatch
6 Alternating DB Snatch
6 Step ups overs, unweighted
6 Alternating DB snatch
6 step up overs, weighted

3 rounds for time
20 DB Snatch
10 DB step ups overs @ 24/20"

DB @ 50/35 lbs x 1

TC: 8 minutes
Score: Time
KG: 22.5/15 (12/7.5, 15/10)

Scaling Options
Beginner
16 DB Snatches @ 25/15 x 1
10 Step up overs, unweighted

Intermediate
20 DB Snatches
10 DB step up overs
@ 35/20 lbs x 1

Reverse Hypers
3 x 20
*Using aGHD or a Bench

Goal: Post Chain health