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. Barbell Prep – (perform after the metcon)
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"
Snatch land – "FOOT WORK" 2", 4", 6"
B) 3x High Hang Snatch + 3x Hang Snatch + 3x Snatch

-then-

C) Burgener Warm Up Clean – 3-5 reps at each position

(perform all movements below in the power position (no squat required))
Down and up – "SPEED THROUGH THE MIDDLE"
Elbows high and outside – "BAR CLOSE"
Muscle Clean – "STRONG TURNOVER"
Tall Power Clean – "PULL UNDER", 2", 4", 6"
4. Workout Prep/Activation and Increasing Heart Rate (perform after lifting)
5-10 Minutes Moving Through the following:
1:00 Echo/Assault Bike (easy to moderate)
15 banded good mornings
10 Single Arm Dumbbell Thruster (5 each side)
10 Box Step Ups
10 Single Arm Dumbbell RDL (each side) (Light-Moderate)
10 Single Arm Dumbbell Press (each side) (Light-Moderate)

5. Workout Prep
1 Set (at workout pace):
3 Dumbbell Deadlifts (at workout weight)
2 Box Jumps (at workout height)
2 Dumbbell Thrusters (at workout weight