**1. Movement Prep/Activation and Increasing Heart Rate**

Tabata Machine (5 rounds)

-Moderate Pacing-

-into-

Hip Halo Warmup

* 10 Sidestep R/L

* 10 Forward/Backwards Walk R/L

* 10 Glute Bridges

* 10 Single Leg Glute Bridges R/L

* 10 Bird Dogs R/L

* 10 Squats

**2. Workout Prep**

2 sets

20 Sec. Row (Workout Pace)

5 Wall Balls (work up in weight)

Workout:  Take it Easy

* Target time: 9-11 minutes
* Time cap: 14 minute

For Time:
21/16 Calorie Row
42 Wall Balls (20/14)
21/16 Calorie Row
36 Wall Balls (20/14)
21/16 Calorie Row
30 Wall Balls (20/14)

* Scaling option 1 (Masters 45+)
For Time:
18/14 Calorie Row
36 Wall Balls (14/10)
18/14 Calorie Row
30 Wall Balls (14/10)
18/14 Calorie Row
24 Wall Balls (14/10)

* Scaling Option 2 (Beginner)
For Time:
1:00 Calorie Row
21 Wall Balls (light)
1:00 Calorie Row
15 Wall Balls
1:00 Calorie Row
9 Wall Balls

* Limited Equipment Option
For Time:
300m Run
50 Jumping Air Squats
300m Run
40 Jumping Air Squats
300m Run
30 Jumping Air Squats

* Large Class Option
Teams of 2
50/40 Calorie Row
42 Synchro Wall Balls (20/14)
50/40 Calorie Row
36 Synchro Wall Balls (20/14)
50/40 Calorie Row
30 Synchro Wall Balls (20/14)

**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 Deadlift Below Knee + Snatch Pull + Snatch

Snatch deadlift to below the knee + snatch pull with 1 second pause at the top of pull + snatch:
(1+1+1) x 4 sets @ 70-80% 1RM Snatch
*Rest 60-90 seconds between sets.*

Strength 2: Snatch Deadlift (to below the knee) + Snatch 3×2

Snatch Deadlift to below the knee + Snatch:
(1+1) x 3 sets @ 80-85% 1RM Snatch
*Rest 60-90 seconds between sets*

Accessory:

1 min couch stretch (each side)
1 min foam roll lats (each side)
1 min wide leg forward fold (use DB or sandball as an anchor – don’t force position)