Warm Up:

**1. Movement Prep/Activation and Increasing Heart Rate**
10 min AMRAP
P1:
1:00 Machine
P2:
5 Deadbugs (each side)
5 Stepback Lunges (each side)
5 Snatch Grip Deadlifts (empty bar)
5 Muscle Snatch
5 Snatch Push Press
5 Overhead Squats
– Switch when both partners finish –

**2. Strength
Athletes have 10 reps to build in weight on Squat Snatch. Make sure athletes stay within the percentage range and if athletes don’t have a 1RM then use this time as technique work and stay light.

**3. Workout Prep**
– With Partner –
100m Run (workout pace)
10m Synchro Dumbbell Lunge Walk

Workout:  Nuggs

* Target time: 16-18 minutes
* Time cap: 20 minutes

Teams of 2
4 Rounds
400m Run (Together)
100ft Single Dumbbell Synchro Lunge (50/35)

* Scaling option 1 (Masters 45+)
Teams of 2
4 Rounds
400m Run (Together)
100ft Single Dumbbell Synchro Lunge (35/25)

* Individual Option
4 Rounds
400m Run
100ft Single Dumbbell Lunge (50/35)

* Limited Equipment Option
Teams of 2
5 Rounds
400m Run (Together)
100ft Synchro Walking Lunge