**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

* Scaling option 1 (Masters 45+)
10 Rounds
1 Squat Snatch (135/95)
3 Power Clean and Jerk (135/95)
20 Double Unders

* Scaling Option 2
10 Rounds
1 Power Snatch (moderate weight)
3 Power Cleans (moderate weight)
30 Single Unders

* Limited Equipment Option
10 Rounds
3 Burpees
6 Push Ups
20 Plate Hops

* Large Class Option
Teams of 2
10 Rounds
2 Squat Snatch (155/105)
6 Power Clean and Jerk (155/105)
30 Double Unders (together, not synchro)
– or –
10 Rounds each (1:1)
1 Squat Snatch (155/105)
3 Power Clean and Jerk (155/105)
30 Double Unders
– You go, I go –

Accessory:

Accessory:
3 rounds
10 Single Arm Dumbbell Bench Press (each)
10 Double Dumbbell Bent Over Row
10 Elevated Heel DB Goblet Squat (place 2.5 lb plate under heels)