**1. Movement Prep/Activation and Increasing Heart Rate**
10 min AMRAP
1 min easy row
5 dynamic squat stretch
10 Alternating V-Ups
5 scap pull-ups
3 up-downs

**2.Strength Prep**
1 set
5 Tempo Back Squats 3/3/1 (empty bar)
(3 secs Negative/ 3 sec Pause/ 1 sec stand)
– into –
Have athletes build up to 60% in 3-4 sets hitting 2-3 reps a set

Strength: Back Squat
– 5 sets x 5 reps @ 60% 1RM Back Squat
* Complete a set every 1 minute, on the minute for 5 minutes *

Then….

Back Squat
– 5 sets x 3 reps
* Complete a set every 2 minutes *

**3. Workout Prep**
1 set
5 Pull Ups
5 Toes to Bar
5 Bar Facing Burpees

**1. Movement Prep/Activation and Increasing Heart Rate**
10 min AMRAP
30 sec singles
3 elbow to floor stretch (each side)
5 jump squats
4 Alternating Dumbbell Snatch
4 Alternating Dumbbell Clean and Jerk

**2. Workout Prep**
1 set
5 Muscle Snatch
5 Power Snatch
5 Muscle Clean + Shoulder Press
5 Clean and Jerks
30 Single Unders
-into-
4 Building Sets (start light and work up all 4 sets into workout weight)
1 Power Snatch
1 Clean Jerk
10 Double Unders

Workout:  The workout

* Target time: 12-14 minutes
* Time cap: 20 minutes

10 Rounds
1 Squat Snatch (155/105)
3 Power Clean and Jerk (155/105)
30 Double Unders

**1. Movement Prep/Activation and Increasing Heart Rate**
10 min AMRAP
1 min row easy
5 Scap Pushups
5 Floor Plate Push
5 Situps (practice extension of the legs during sitting up to prep for GHD’s)
5 Muscle Cleans (empty bar)
5 Front Squats (empty bar)
5 Push Press (empty bar)

**2. Workout Prep**
Give athletes a few minutes to set up prep for the workout. Remember athletes will have time to set up and prepare barbell during the 3 minute rest as well.

Workout:  WHOOPie Goldberg

* Target time:
– Workout 1 – 8-10 minutes
– Workout 2 – 7-9 minutes
– Workout 3 – 5-7 minutes

* Time cap on all 3 workouts: 12 minutes

(12:00 Time Cap on Each)
3 rounds
30/22 Calorie Row
30 Dumbbell Bench (50s/35s) or Push Ups

– @15:00 –

3 rounds
30 GHD’s or 35 Abmat Sit Ups
30 Kettle Bell Swings (1.5/1)

– @30:00 –

For Time:
30 Squat Clean Thrusters (165/110)

**1. Movement Prep/Activation and Increasing Heart Rate**
Every min (7:00)
3 Burpees
5 Box Jump (low)
7 Wall Balls
* Move fast and get the heart rate up

**2. Workout Prep**
Give athletes a few mins to go through each movement and set up for the workout. Make sure they practice a rope climb and hit some light squat snatches.

**1. Movement Prep/Activation and Increasing Heart Rate**
10 min AMRAP
30 sec jump rope (singles or doubles)
5 air squat + step back lunge left + step back lunge right
5 wallball push press against wall (focus on cycling the arms between reps)
5 bird dogs (each side)

**2. Workout Prep**
3 sets (every 30 seconds)
5 Wall Balls (workout weight)
10 Double Unders or Single Unders
* Focus on being smooth and relaxing during the double unders *