Warm-up: 0:00-12:00

1. Crossover Symmetry Activation OR Banded 7s

• Perform 7 reps of each movement

2. Movement Prep/Activation and Increasing Heart Rate
   1-2 Sets
   1:00 Ski OR Row (easy-moderate)
   25 Plate Hops
   :15 Side Plank (each side)
   10 Kip to Swing
   5 Inchworm
   -Then-
   Warm up to all workout movements.

3. Workout Prep
   1 set (at workout pace):
   20 Double Unders
   4 Toes to Bar
   2 Burpee Pull Up

Metcon: 14:00-37:00

3 sets

AMRAP 3 Minutes
30 Double Unders
10 Toes to Bar
-Rest 1 minute-
AMRAP 3 Minutes
30 Double Unders
10 Burpee Pull Ups

-Rest 1 minute b/t sets-

Barbell Prep: 39:00-48:00

Burgener Warm up Snatch (3-5 reps at each position)

Skill Transfer Exercises Snatch (3-5 reps at each position)

3x High Hang Snatch + 3x Hang Snatch + 3x Snatch

Strength: 50:00-60:00

*Do a set every 2 minutes.

5 Sets
3 Position Snatch (Ground, Above The Knee, Mid Thigh) @60-75% 1RM Snatch

CD: 3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)

1 Minute Calf Foam Rolling
10x 5 Seconds Cobra
1 Minute Biceps Stretch on Rig