WARM UP

Part 1
3 Sets
10 Leg swings (across body) / Leg
10 Alternating Hamstring Scoop Stretch
:30 Forearm Stretch / Both arms

Part 2
Sets 1-3:
:20 Single Under
:10 Rest
:20 High Knees
:10 Rest
Set 2 & 4:
:20 Double Under or Attempts
:10 Rest
:20 Walking Lunges
:10 Res

SKILLS & SPECIFIC WARM UP
Snatch – Double Under/Crossover

Accumulate:
30 DB Windmill
30 DB Turkish Sit Up

CONDITIONING
“QUARTER TEST 2”

AMRAP 12
8 dumbbell snatches, arm 1 #22.5/15
8 overhead walking-lunge steps, arm 1
8 dumbbell snatches, arm 2 #22.5/15
8 overhead walking-lunge steps, arm 2
40 Crossovers