1. Movement Prep/Activation and Increasing Heart Rate
Crossover Symmetry or Banded 7's
-into-
8 min AMRAP
30-sec Bike Erg
5 Kip Swings
5 Knees to Elbow
3 Alt. DB Snatch (each side - practice transition)

2. Workout Prep
1 set:
5/4 Calorie Bike
4 Toes to Bar
4 Dumbbell Snatch

20 CAP

50-40-30-20-10

KBS (53/35)

Cal Row

DU's

18 CAP

RX
5 rounds
10/8 Cal Bike
10 Toes to Bar
-into-
75 Dumbbell Snatch (35/25)

RX+
5 rounds
12/10 Cal Bike
15 Toes to Bar
-into-
75 Dumbbell Snatch (50/35)

Scaling Idea:
5 rounds
8/7 Cal Bike
10 Hanging Knee Raises
-into-
50 Dumbbell Snatch (light)
 

18 CAP

5 rounds
12/10 Cal Bike
15 Toes to Bar
-into-
50 Dumbbell Snatch (70/50)

• 1 min lying 90/90 hip stretch (each side)
• 1 min overhead elbow grab tricep stretch (each side)
• 1 min tricep lacrosse ball smash (each side)

5 Minute Muscle Up Practice (bar or ring)