**1. Movement Prep/Activation and Increasing Heart Rate**
3:00 Machine (easy pace)
-into-
Burgener Warm-Up (Snatch) + Skill Transfer (if time allows)
* 10 minutes with a PVC or Empty Barbell
* Perform 3-5 reps at each movement
-into-
3x High Hang Snatch + 3x Hang Snatch + 3x Snatch (PVC or Empty Barbell)
* 5 minutes (This is strength prep)
* 2-3 Times through
* Athletes should focus on footwork and finishing their pull

**2. Strength**

1 Squat Snatch x 3 sets @85-90% of 1RM Snatch

* Rest 60-90 seconds between sets *

–Into–

3 Snatch Grip Deadlifts x 3 sets @100% of 1RM Snatch

* Rest 60-90 seconds between sets *

**3. Workout Prep**
2 sets
5/4 Calorie Bike Erg
4 Kettlebell Swings (add weight each set)
2 Strict Handstand Push Ups

**4. Workout: Mars**

Freedom (RX’d)

15 min AMRAP
15/12 Calorie Row
Kettlebell Swings (53/35)
5 Strict Handstand Push up

* Independence
15 min AMRAP
12/10 Calorie Row
10 Kettlebell Swings (35/25)
5 Handstand Push up

* Liberty
15 min AMRAP
10/8 Calorie Row
10 Russian Kettlebell Swings
5 Push up

**5. Cooldown/Mobility**

1 min lying 90/90 hip stretch (each side)
1 min overhead elbow grab tricep stretch (each side)
1 min Thread the Needle (each)