**1. Movement Prep/Activation and Increasing Heart Rate**
Banded 7’s
+
Hip Halo Warmup

-into-

Burgener Warmup

**2. Workout Prep**
3 sets (Building to opening weight)
15 Second Bike (workout pace)
2 Power Snatch

Workout:  Winter Soldier

* Target time each set: Sub 2 minutes
* Time cap each set: 2:15

Every 3:00 (6 sets)
– 0:00 – 3:00
12/10 Calorie Bike
15 Power Snatch (75/55)

– 3:00 – 6:00
12/10 Calorie Bike
12 Power Snatch (95/65)

– 6:00 – 9:00
12/10 Calorie Bike
9 Power Snatch (115/80)

– 9:00 – 12:00
12/10 Calorie Bike
6 Power Snatch (135/95)

– 12:00 – 15:00
15/12 Calorie Assault Bike
3 Power Snatch (155/105)

– 15:00 – 18:00
12/10 Calorie Bike
Max Power Snatch (175/115)

* Scaling option 1 (Masters 45+)
Every 3:00 (6 sets)
– 0:00 – 3:00
10/8 Calorie Bike
15 Power Snatch (65/45)

– 3:00 – 6:00
10/8 Calorie Bike
12 Power Snatch (75/55)

– 6:00 – 9:00
10/8 Calorie Assault Bike
9 Power Snatch (95/65)

– 9:00 – 12:00
15/12 Calorie Bike
6 Power Snatch (115/80)

– 12:00 – 15:00
10/8 Calorie Bike
3 Power Snatch (135/95)

– 15:00 – 18:00
15/12 Calorie Bike
Max Power Snatch (155/105)

* Scaling Option 2 (Beginner Option)
6 sets
2 min Amrap
10/8 Calories Bike
Max Alternating Dumbbell Snatch (light moderate weight)
– rest 1:00 between sets –

* Limited Equipment Option
6 sets
2 min Amrap
25 Jumping Air Squats
Max Burpees
– rest 1:00 between sets –

* Large Class Option
– Have athletes Partner up and go 1:1 on sets with a 2 minute time cap on sets –

Accessory:

10 min double under practice
OR
Every min for 10 minutes
35 doubles unders

1 min quad smash (each side)
1 min foam roll upper back
1 min foam roll glutes