MOBILITY & WARM UP

10′ Banded stretch arounds trouble area, steadily ramping intensity on the rower through the rounds:
24/21 Calorie Row + 24 AbMat Sit-Ups
20/15 Calorie Row + 5 Scap Retractions, 3-5 Strict Pull-Ups, :20s Deadhang Hold
16/12 Calorie Row + :30s Spiderman and Reach
12/9 Calorie Row + :30s Walkouts
8/6 Calorie Row + :30s Wall Squats

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

SKILLS & SPECIFIC WARM UP

Snatch – Snatch Warmup
2 Sets, building slightly between with light loads (~30-45% of 1RM):
3 Snatch Grip Deadlifts
3 Hang Muscle Snatches
3 Push Jerk
3 Hang Power Snatches
(short break)
3 Power Snatches

At low intensity, walking pace throughout, 3 rounds building in load (while reducing repetitions) on the power snatch:
5-3-1 Power Snatches + 3 Chest To Bar“

CONDITIONING

“REBELLION”
In a 12 Minutes Time caps
5 Snatches (Touch & Go) #50/30
6 Chest To Bar