**1. Movement Prep/Activation and Increasing Heart Rate**
2:00 Machine
+
Junkyard Dog

**2. Strength Prep**
Burgener Warm-Up + Skill Transfer
– into –
3 sets (add weight to each set)
1 Power Snatch + 1 Overhead Squat + 1 Snatch

* After the snatch is complete the body will be warm so just take the weight back down and have athletes perform some clean-up reps to get familiar with the movement before adding weight….. Do the same for Back Squats

Strength 1:  Snatch 3×1

Snatch:
3×1 @80-85%
* Rest 60-90 secs between sets

Strength 2: Clean & Jerk 2×1

Clean & Jerk:
– 2×1 @80-85%
* Rest 60-90 secs between sets

**3. Workout Prep**
1 set
10 Double Unders or Single Unders
5 Shoulder Press
2 Burpee to Target (6″)

Workout:  Bobby Labonte

* Target number of Reps each set: 25+
* Minimum number reps before scaling: 15

3 Sets:
5 Minute AMRAP
2 Rounds
50 Double Unders
20 Shoulder Press (75/55)
-straight into-
Max burpee to 6” target
-Rest 2 Minutes between sets-

* Scaling option 1 (Masters 45+)
3 Sets:
5 Minute AMRAP
2 Rounds
35 Double Unders
20 Shoulder Press (65/45)
-straight into-
Max burpees
-Rest 2 Minutes between sets-

* Scaling Option 2 (Beginner)
3 Sets:
5 Minute AMRAP
2 Rounds
50 Single Unders
20 Dumbbell Shoulder Press (light)
-straight into-
Max Up Downs
-Rest 2 Minutes between sets-

* Limited Equipment Option
3 Sets:
5 Minute AMRAP
2 Rounds
35 Line Hops
20 Push Ups
-straight into-
Max burpees
-Rest 2 Minutes between sets-

* Large Class Option
3 Sets (Teams of 2)
5 Minute AMRAP
2 Rounds
50 Double Unders (each/same time)
20 Synchro Push Ups
-straight into-
Max Synchro Burpees
-Rest 2 Minutes between sets-