Warm Up:

**1. Movement Prep/Activation and Increasing Heart Rate**
Banded 7’s
-into-
7 min AMRAP
30 sec. Easy row
3 Inch Worm into a deep squat
5 box step-ups (each side)
3 Snatch Push Press + 3 Overhead Squats (empty bar – build on touch and go reps)

**2. Strength Prep**
10-12 minutes to work up to a heavy set of 2 Snatch Push Press (from the back rack) + plus 1 overhead squat. Athletes are allowed to take the bar from the rack and should make sure to move far enough back from the rig so that the bar won’t hit the rig if the bar is dropped forward.

Strength: Snatch Push Press + Overhead Squat

2 Snatch Push Press + 1 Overhead Squat:

– Work up to a heavy in 10-12 minutes

**3. Workout Prep**
1 set
2 Burpee Box Jump Overs
5/4 Calorie Row
3 Power Snatch (Touch and Go)

Workout:  SpongeBob Squarepants

* Target time: 10-12 minutes
* Time cap: 15 minutes

For time:
20 Burpee Box Jump Overs (24″/20″)
25/20 Calorie Row
30 Power Snatch (95/65)
25/20 Calorie Row
20 Burpee Box Jump Overs (24″/20″)

* Scaling option 1 (Masters 45+)
For time:
20 Burpee Box Jump Overs (20″/16″)
20/16 Calorie Row
30 Power Snatch (75/55)
20/16 Calorie Row
20 Burpee Box Jump Overs (20″/16″)

* Scaling Option 2 (Beginner)
For time:
15 Up Down + Step Up (20″/16″)
15/12 Calorie Row
30 Alternating Dumbbell Snatch (light)
15/12 Calorie Row
15 Up Down + Step Up (20″/16″)

* Limited Equipment Option
25 Burpees
400m Run
50 Handstand Push Ups
400m Run
25 Burpees

* Large Class Option
Teams of 2
20 Synchro Burpee Box Jump Overs (24″/20″)
50/40 Calorie Row
60 Power Snatch (95/65)
50/40 Calorie Row
20 Synchro Burpee Box Jump Overs (24″/20″)