Saturday, Mar 27, 2021

**1. Movement Prep/Activation and Increasing Heart Rate**
12:00
1:00 Machine
10 PVC Pass Throughs
10 Snatch Grip Shoulder Press (PVC)
10 Overhead Squats (PVC)
10 Push-Ups
– Into –
With an empty Bar
2 sets
5 Snatch grip Deadlifts
5 Snatch High Pulls
5 Muscle Snatch
5 Overhead squats
5 Snatch

**2. Workout Prep**
3 sets
200m Bike or 50m Run
3-5 Handstand Push-Ups (Set 2-3 add deficit/parallette)
2 Squat Snatch (increase weight each)

The Long Black Train
AMRAP 10 Minutes
1000m bike erg or 400m Run
10 Deficit Handstand Push-Ups (4in/2in)

Rest 2:00

AMRAP 10 Minutes
1000m bike erg or 400m Run
10 Squat Snatches (135/95)

Bottom up pull set up for Olympic lifting | Feat. Kelly Starrett | MobilityWOD
https://www.youtube.com/watch?v=bp-PjVy_Al4