Warm Up

Mobility:
30 Seconds 90/90 Hip Switches
30 Seconds Alternating Groiners
30 Seconds Ankle Stretch per Side
30 Seconds Hip Flexor Stretch per Side
30 Seconds Prayer Stretch
30 Seconds Bodyweight Squat
30 Seconds Pvc Pass Through
30 Seconds Pvc Overhead Squat

Movement Prep:
10 Band Bicep Curls
10 Band Overhead Press
5 Empty Bar Snatch Grip Deadlift
5 Empty Bar Hang Muscle Snatch
5 Empty Bar Hang Tall Power Snatch
5 Empty Bar Hang Power Snatch
5 Empty Bar Snatch Drop

Strength

Movement: Hang Snatch
Sets X Reps: 5 Sets X 2 Reps @ 75% 1 Rep Max / Rest 1.5 Minutes

Movement: Overhead Squat
Sets X Reps: 2 Sets X 3 Reps / Rest 1.5 Minutes

WOD

12 Minute AMRAP

COMPETITIVE

PERFORMANCE

LIFESTYLE

3 Burpee Over Dumbbell
3 Single Arm Dumbbell Hang Clean to Overhead (50/35)
16 Jump Lunges
*Add 3 Reps to the Burpee and Hang Cleans Each Round

3 Burpee Over Dumbbell
3 Single Arm Dumbbell Hang Clean to Overhead (35/25)
16 Jump Lunges
*Add 3 Reps to the Burpee and Hang Cleans Each Round

3 Elevated Burpee
3 Single Arm Dumbbell Hang Clean to Overhead
16 Alternating Lunges
*Add 3 Reps to the Burpee and Hang Cleans Each Round

Coaching Notes
Form: Don’t Snake the Burpees, and Keep a Rigid Core During the Cleans to Demonstrate Appropriate Power.
Stimulus: Focus On Smooth, Aggressive Transitions Between Movements and Manage Your Breathing Early to Stay Efficient as the Reps Climb.