<p>1. Movement Prep/Activation and Increasing Heart Rate<br />Hinshaw Warm Up (10 mins)<br />-into-<br />Burgener Warm Up (10 mins) (Snatch) + Skill Transfer (if time allows)</p><ul><li>10 minutes with a PVC or Empty Barbell&nbsp;</li><li>Perform 3-5 reps at each movement&nbsp;</li></ul><p>-into-<br />3x High Hang Snatch + 3x Hang Snatch + 3x Snatch (PVC or Empty Barbell)</p><ul><li>5 minutes (This is strength prep)</li><li>2-3 Times through&nbsp;</li></ul><p>* Athletes should focus on footwork and finishing their pull<br /><br />2. Workout Prep<br />2 sets:<br />50m Run<br />3 Overhead Squats (build in weight)&nbsp;<br />* Focus on getting right to bar and squat snatching the weight *</p>