**1. Movement Prep/Activation and Increasing Heart Rate**
2:00 Machine
Into –
“ Bring Sally Up “ Squat Warm-Up

**2. Workout Prep**
2 sets
15sec. Assault Bike (workout pace)
5 Kettlebell or Dumbbell Front Squats
– rest 30 secs. between sets –

Workout:

* Target time each set: 4-5 minutes
* Time cap: 6 minutes

2 Sets
21-15-9
Kettlebell Front Squat (2×53/35) or Dumbbell Front Squats (2×50/2×35)
Calorie Assault Bike
-Rest 1:1 between sets-

Women’s Calories -16-12-8
Echo Bike – 85%

* Scaling option 1 (Masters 45+)
2 Sets
18-12-6
Kettlebell Front Squat (2×35/25) or Dumbbell Front Squats (2×35/2×25)
Calorie Assault Bike
-Rest 1:1 between sets-

Women’s Calories -15-10-5

* Scaling Option 2 (Beginner)
2 Sets
20-16-12
Air Squat
10-8-6
Calorie Assault Bike
-Rest 1:1 between sets-

* Limited Equipment Option
2 Sets
42-30-18
Air Squats
300-200-100m Run
-Rest 1:1 between sets-

* Large Class Option
Teams of 2
2 Sets
21-15-9
Synchro Kettlebell Front Squat (2×53/35) or Dumbbell Front Squats (2×50/2×35)
63-45-27
Calorie Assault Bike
-Rest 1:1 between sets-

Women’s Calories – 50-35-20

**3. Strength Prep**
– Body will be warm after the workout. While explaining the strength have athletes start getting the bars and progress through the warm-up while adding weight to each set:
3 sets
3 Snatch Deadlifts to Mid-Thigh
3 Hang Power Snatch
3 Overhead Squats
2 Squat Snatch (Singles)

Strength 1:  Snatch Pull to mid thigh + Snatch for 5 sets

Snatch Pull to mid-thigh + Snatch:
– (1+1) x 5 working sets.

* Rest 60-90 seconds between sets *

Strength 2:  Snatch Deficit Deadlift for 3 sets

Snatch deficit deadlift:
– 3×3 @ 105% of best snatch
* Rest 60-90 seconds between sets

Accessory:

1 min quad smash (each side)
1 min calf smash (each side)
1 min banded overhead shoulder distraction (each side)