MOBILITY & WARM UP

2 Rounds, Not for Time:
1:00 Light Row
6 Slow Scap Retractions
5 Walkouts
4 Spiderman + Reach (each side)
3 Russian Baby Makers

Into 2 Rounds, Not for Time:
1:00 Jog
:30s Cossack Squat
:30s Warrior Squat
5 Waiter Squats (each side)

SKILLS & SPECIFIC WARM UP

Snatch – Snatch Warm up: 5 Good Mornings + 5 Back Squats + 5 Elbow Rotations + 5 Snatch Grip Presses (behind the neck) + 5 Overhead Squats

Add a very light load, followed by:
5 Muscle Snatches
4 Overhead Squats
3 Pausing Snatch Balances (2s pause in catch)

CONDITIONING

EMOM 8′ Power Snatch
Every 60sec x 8: 1 Power Snatch
Sets 1+2 – 70%
Sets 3+4 – 75%
Sets 5 – 80%

Sets 6 +7 +8 – find 1 RM