Warm-up (No Measure)
**1. Movement Prep/Activation and Increasing Heart Rate**
1 Round Through
10 yd walk on toes
10 yd walk to toes backward
10 yd walk on heels
10 yd walk feet turned out
10 yd walk feet turned in
10 yd lunge walk-arms locked out overhead
10 yd lunge walk – torso twist towards forward leg
10 yd butt kickers
10 yd high knees
-into-
2 Rounds
5 snatch grip deadlifts
5 snatch high pulls
5 muscle snatch
5 power snatch
100m jog
Warm-up – Warm-up (No Measure)
**2. Workout Prep**
1 set
5 Power Snatch @ Workout weight
50m Run (workout pace)
5 Power Snatch
Metcon – Metcon (Time)
For Time:
50 Power Snatch (75/55)
400m Run
50 Power Snatch (75/55)
TARGET SCORE
Target time: 7-9 minutes
Time cap: 15 minutes
Scaling Option
For Time:
30 Alternating Dumbbell Snatch (light)
500m Row
30 Alternating Dumbbell Snatch (light)
Accessory – Warm-up (No Measure)
3 Rounds
25 Abmat situps
25 flutter kicks (each side)
30-sec plank
30-sec side plank (each side)
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