**1. Movement Prep/Activation and Increasing Heart Rate**
“Rowling”

**2. Workout Prep**
3 sets
1 Tempo Strict Pull Up (3-seconds up + 2-second hold + 3-second negative) use band or ring rows for athletes that need a scale.
2 Push-Ups + 2-second pause at the top
3 Air Squats + 2-second pause at the bottom

Workout:  The Edge of Skill

* Target time per set: 35-45 seconds
* Time cap per set: 50 seconds

Every min (12 mins)
4 Strict Pull-Ups
8 Push-Ups
12 Air Squats

* Scaling option 1 (Masters 45+)
Every min (12 mins)
4 Pull-Ups
8 Push-Ups
12 Air Squats

* Scaling Option 2 (Beginner)
Every min (12 mins)
4 Ring Rows
6 Bar Push Ups
8 Air Squats (to med ball)

* Limited Equipment Option
– no change –

* Large Class Option
Teams of 2
12 rounds (each)
4 Strict Pull-Ups
8 Push-Ups
12 Air Squats
– You Go, I Go –

**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 (empty bar)
3 Hang Snatch Grip Shrugs
3 Hang Snatch Grip High Pulls
3 Hang Muscle Snatch
3 Snatch Grip Push Press
3 Overhead Squats
3 Hang Squat Snatch

– into –

Warm-Up to open Weight.

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

Hang (mid thigh) x Snatch Waves :
3 @ 70% 1 RM Snatch
2 @ 75%
1 @ 80%

– rest 60-90 seconds –

3 @ 75%
2 @ 80%
1 @ 85%

– rest 60-90 seconds –

1 @ 85%+
*you can go heavier if you feel good!

Strength 2: Snatch Deadlift 3×3

Deficit Snatch Deadlift (4in) for load:
– 3×3 @ 100% 1RM Snatch
– rest 60-90 seconds between sets –

Accessory:

1 min foot smash with lacrosse ball (each side)
1 min pec smash on rig with lacrosse ball (each side)
1 min foam roll lats (each side)