MOBILITY & WARM UP

1 set:
10 pulls on the rower (easy pace)
5 elbow-to-instep/leg
10 box step-ups

1 set:
10 pulls on the rower (moderate pace)
5 jumping air squats
10 dumbbell box step-ups

1 set:
10 pulls on the rower (fast pace)
5 up-downs
10 dumbbell box step-ups

SKILLS & SPECIFIC WARM UP

Power Snatch

4 deadlift-shrugs
4 muscle snatches
4 hang power snatches
4 power snatches
4 power snatches, workout load

2 sets:
:20 snatches (workout weight)
:20 rowing for calories
:20 dumbbell box step-ups (workout weight/height)
Use workout load.
No rest between movements, rest 1:00 between sets.

CONDITIONING

” IQF 24.1“
4 rounds for max reps:
1 minute of snatches #61/38
1 minute of rowing for calories
1 minute of dumbbell box step-ups #2×22.5/15 @50cm
1 minute of rest