DYNAMIC WARM-UP
AMRAP 6:
Max 50-ft shuttle runs (25-ft down and back)
-At the top of every :90, athletes stop and perform: 5 straight arm burpees and 10 air squats.
-The warm-up starts with straight arm burpees.

DB ALTERNATING SPLIT SNATCH REVIEW
Split stance review:
1) Front foot planted, whole foot on the floor.
2) Back foot, heel off the floor, weight on the balls of the feet.
3) Back knee is bent.
4) Front knee is in line with the ankle.
5) Feet are at or outside hip width.
6) Chest up.
7) Arm with the DB is straight, elbow locked out and stacked over their shoulder.
8) Opposite hand is off to the side.

PROGRESSION FOCUS
6 DB hang snatches, each arm Chest up and "jump down" into a split stance.
6 alternating DB hang snatches Lower to the front rack, then switch hands.
6 alternating DB hang snatches Switch hands straight from overhead.
6 alternating DB snatches Lower the hips to touch the DB to the floor.

RX & INTERMEDIATE

AMRAP 16:
2-4-6-8…
Burpees
DB alternating split snatches (35/50 lb)
Knees-to-elbows

BEGINNER

AMRAP 16:
2-4-6-8…
Burpees
DB alternating split snatches (10/15 lb)
Hanging knee raises

3 sets:
10 DB Bulgarian split squats/leg

2 sets:
:30 pigeon stretch/leg
:30 couch stretch/leg