**1. Movement Prep/Activation and Increasing Heart Rate**
3 Rounds
1 round of rowling (Max 5 penalty burpees)
3 Inch Worms + Seal pose
30 single unders
5 Power Snatch (empty bar – build across)

**2. Workout Prep**
1 set
20 sec. Row
4 Burpee Over Rower

Workout:  Dale Earnhardt

* Target time each set: 4:30-6 minutes
* Time cap: 7 minutes

2 Sets (1 Set every 10 Minutes)
40/32 Calorie Row
30 Lateral Burpee Over Rower

* Scaling option 1 (Masters 45+)
2 Sets (1 Set every 10 Minutes)
30/24 Calorie Row
20 Lateral Burpee Over Rower

* Scaling Option 2 (Beginner)
2 Sets (1 Set every 10 Minutes)
25/20 Calorie Row
20 Up Downs

* Limited Equipment Option
2 Sets (1 Set every 10 Minutes)
500m Run
30 Burpees

* Large Class Option
Teams of 2
150/120 Calorie Row
120 Lateral Burpee Over Rower

**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: Front Squat + Back Squat 5×3

Front Squat + Back Squat:
– (1+2) x5 sets @ 80-85% 1RM Front Squat
* Rest 60-90 secs between sets

Accessory:

3 sets
20 Glute Bridges
10 Seated Dumbbell Z Press