MOBILITY & WARM UP

24 Calorie Row + 24 AbMat Sit-Ups
20 Calorie Row + 5 Scap Retractions, 3-5 Strict Pull-Ups, :20s Deadhang Hold
16 Calorie Row + :30s Spiderman and Reach
12 Calorie Row + :30s Walkouts
8 Calorie Row + :30s Wall Squats

Barbell Warmup (empty barbell)
10 Good Mornings
10 Elbow Rotations
10 Strict Presses
10 Stiff-Legged Deadlifts

SKILLS & SPECIFIC WARM UP
2 Sets, building slightly between with light loads (~30-45% of 1RM):
3 Snatch Grip Deadlifts
3 Hang Muscle Snatches
3 Behind the Neck Push Jerks
3 Hang Power Snatches
(short break)
3 Power SnatchesS

At low intensity, walking pace throughout, four rounds building in load (while reducing repetitions) on the power snatch:
5-4-3-1 Power Snatches
3 Box Jump Overs
1 Rope Climb

CONDITIONING

15 Power Snatches #35/25 15 Box Jump Overs 1 Rope Climb

12 Power Snatches #40/30 15 Box Jump Overs 1 Rope Climb

9 Power Snatches #48/35 15 Box Jump Overs 1 Rope Climb

6 Power Snatches #55/43 15 Box Jump Overs 1 Rope Climb