2. Mayhem Hip Halo Activation
* 10 Side step R/L
* 10 Forward/Backwards Walk R/L
* 10 Glute Bridges
* 10 Single Leg Glute Bridges R/L
* 10 Bird Dogs R/L
* 10 Squats
3. Hinshaw Warm up
5. Barbell Prep – (perform after the sprint)
A) Burgener Warm Up snatch – 3-5 reps at each position

Down and up – "SPEED THROUGH THE MIDDLE"
Elbows high and outside – "BAR CLOSE"
Muscle snatch – "STRONG TURNOVER"
Tall Power snatch– "PULL UNDER", 2", 4", 6"
Tall snatch – "PULL UNDER"

C) 3x High Hang snatch + 3x Hang snatch + 3x snatch

4. Workout Prep
Build to 1st snatch weight
400m run (moderate)
-rest 1 minute-
1 set at workout pace:
100m Run
1 snatch (at workout weight 1)