**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 forwarding leg
10 yd butt kickers
10 yd high knees
-into-
5 min AMRAP
8 Alternating Dumbbell Snatch (light)
5 Single Arm DB Thrusters (light)
3 elbow to floor stretch (each side)

**2. Workout Prep**
1 set
4 Dumbbell Thrusters (practice squat clean)
50m Run (25 out, 25 back)
2 Dumbbell Thrusters

Workout: From the Rower to the Wall

* Target time: 9-11 minutes
* Time cap: 12 minutes

For Time:
18 Dumbbell Thrusters (50s/35s)
200m Run
15 Dumbbell Thrusters
200m Run
12 Dumbbell Thrusters
200m Run
9 Dumbbell Thrusters
200m Run
6 Dumbbell Thrusters
200m Run
3 Dumbbell Thrusters
* 12:00 Time Cap *

* Scaling option 1 (Masters 45+)
For Time:
18 Dumbbell Thrusters (35s/25s)
200m Run
15 Dumbbell Thrusters
200m Run
12 Dumbbell Thrusters
200m Run
9 Dumbbell Thrusters
200m Run
6 Dumbbell Thrusters
200m Run
3 Dumbbell Thrusters

* Scaling Option 2 (Beginner)
For Time:
18 Wall Ball Thrusters (light)
300m Row
15 Wall Ball Thrusters
300m Row
12 Wall Ball Thrusters
300m Row
9 Wall Ball Thrusters
300m Row
6 Wall Ball Thrusters
300m Row
3 Wall Ball Thrusters

* Limited Equipment Option
For Time:
18 Burpees
200m Run
15 Burpees
200m Run
12 Burpees
200m Run
9 Burpees
200m Run
6 Burpees
200m Run
3 Burpees

* Large Class Option
Teams of 2
36 Dumbbell Thrusters (50s/35s)
200m Run (together)
30 Dumbbell Thrusters
200m Run (together)
24 Dumbbell Thrusters
200m Run (together)
18 Dumbbell Thrusters
200m Run (together)
12 Dumbbell Thrusters
200m Run (together)
6 Dumbbell Thrusters

**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 (to mid thigh) + Snatch 3×2

Snatch Deadlift to below the knee + Snatch:
(1+1) x 3 sets @ 80-87% 1RM Snatch
*Rest 60-90 seconds between sets*

Strength 2: Snatch Deficit Deadlift 3×3

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

Accessory:

1 min couch stretch (each side)
1 min twisted cross (each side)
30 sec bicep stretch on wall (each side