**1. Movement Prep/Activation and Increasing Heart Rate**
10 min AMRAP
1 min easy bike
5 dynamic squat stretch
5 sit-ups (focus on leg extension when sitting up)
5 Deadlifts (empty bar – build across)

**2. Workout Prep**
1 round (with partner)
5 Deadlifts each (add first weight)
5 GHD’s each (partner holds plank)

Workout:  Harry Grant

Teams of 2
80 Deadlifts (135/95)
80 GHD’s
– Partner Holds Plank (elbows)
——
40 Deadlifts (225/155)
40 GHD’s
– Partner Holds Plank (elbows)
——-
20 Deadlifts (315/225)
20 GHDs
– Partner Holds Plank (elbows)

* Scaling option 1 (Masters 45+)
Teams of 2
80 Deadlifts (115/75)
80 GHD’s
– Partner Holds Plank (elbows)
——
40 Deadlifts (185/125)
40 GHD’s
– Partner Holds Plank (elbows)
——-
20 Deadlifts (275/185)
20 GHDs
– Partner Holds Plank (elbows)

* Individual Option
Teams of 2
40 Deadlifts (135/95)
30 GHD’s
20 Deadlifts (225/155)
20 GHD’s
10 Deadlifts (315/225)
10 GHDs

* Limited Equipment Option
Teams of 2
80 Synchro Walking Lunge
80 Sit Ups
– Partner Holds Plank (elbows)
——
60 Synchro Walking Lunge
60 Sit Ups
– Partner Holds Plank (elbows)
——-
40 Synchro Walking Lunge
40 Sit Ups
– Partner Holds Plank (elbows)

* Large Class Option
– No Change to Workout –

**3. Strength Prep**
2 sets (empty bar)
5 Snatch Grip Deadlifts
5 Snatch Grip High Pulls
5 Muscle Snatch
5 Hang Power Snatch
5 Power Snatch

– into –

Build up to opening Snatch wave weight

Strength: Snatch 3-2-1-3-2-1-1

Hang Snatch (mid thigh) Waves :
3 @ 60% 1 RM Snatch
2 @ 65%
1 @ 70%

– rest 60-90 seconds –

3 @ 65%
2 @ 70%
1 @ 75%

– rest 60-90 seconds –

1 @ 75%

Accessory:

1 min pigeon pose (each side)
1 min seated QL stretch (each side)
1 min foot smash lacrosse ball (each side)