Warm-up: 0:00-16:00

1. Crossover Symmetry Activation OR Banded 7s

• Perform 7 reps of each movement

1. Barbell Prep
   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”
   Snatch drop – “FOOT WORK”
   -Then-
   Warm up to workout weights.
2. Movement Prep/Activation and Increasing Heart Rate
   2 Sets
   250m Ski (OR Row)
   5 Burpee
   5 Box Jump Over
   5 Box Get Over
   *Increase boxes in height each set.
3. Workout Prep
   1 set (at workout pace):
   2 Power Snatch (at first workout weight)
   2 Bar Facing Burpees
   2 Overhead Squats (at second workout weight)
   2 Burpee Box Jump Overs (at first workout height)
   1 Squat Snatch (at third workout weight)
   1 Burpee Box Get Overs (at second workout height)

Metcon: 18:00-35:00

2 Rounds
12 Power Snatch (95/65)
12 Bar Facing Burpees
-rest 3 minutes–
2 Rounds
10 Overhead Squats (115/80)
10 Burpee Box Jump Overs (24/20)
-rest 3 minutes–
2 Rounds
8 Squat Snatch (135/95)
8 Burpee Box Get Overs (48/40) (OR 10 Burpee Box Jump Overs (24/20))

Strength/Skill: 37:00-47:00

*Do a set every 2 minutes.

1 Snatch Pull + 2 Power Snatch @6.5/10 RPE
1 Snatch Pull + 2 Power Snatch @7/10 RPE
1 Snatch Pull + 1 Power Snatch @7.5/10 RPE
1 Snatch Pull + 1 Power Snatch @8/10 RPE
1 Snatch Pull + 1 Power Snatch @8.5/10 RPE
*These will be all touch and go! No dropping the barbell.

Cooldown: 49:00-60:00

3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)

2x 10 Open Book
2x 1 Minute QL Stretch
20x Shoo the Cat