<p>1. Movement Prep/Activation and Increasing Heart Rate<br />Warmup:<br />3 sets:<br />20 Plate Toe Touches<br />5 Up Downs<br />10 PVC Pass Throughs<br />5 PVC Overhead Squats<br />- into -<br />3 sets (Empty Barbell)<br />3 Hang Snatch High Pull<br />3 Hang Muscle Snatch<br />3 Snatch Push Press<br />3 Hang Squat Snatch<br /><br />2. Strength Prep<br />Athletes will be completing 3 snatches (receiving in the squat) on the minute every minute for 10 minutes. The suggested weight is between 70%-80%. Athletes should stay with the same weight that they start with (unless it ends up being too heavy and they need to decrease weight). Selected weight should allow for consistent reps with little risk of missing reps due to being too heavy. Athletes are allowed to drop the bar between reps. Allow athletes to power snatch if they are unable to squat snatch due to mobility restrictions.<br /><br />3. Workout Prep<br />2 sets:<br />5 Pull Ups<br />5 Wall Balls<br />1 Bar Muscle Up</p>