MOBILITY & WARM UP

2 Rounds, Not for Time:
200 mt Jog
6 Slow Scap Retractions
5 Walkouts
4 Spiderman + Reach (each side)
3 Russian Baby Makers

Into 2 Rounds, Not for Time:
100 mt Run
30sec Cossack Squat
30sec Warrior Squat
5 Waiter Squats (each side)

SKILLS & SPECIFIC WARM UP

Snatch – snatch warm up:
3 rounds on Empty barbell rest 1′
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Presses (behind the neck)
5 Overhead Squats

Warm Set 1 (low intensity):
3 Rounds:
3 Hang Squat Snatches
10 Double Unders

warm Set 2 (workout intensity):
3 Rounds:
3 Squat Snatches*
10 Double unders

*Stimulus wise, we are looking for a loading that we feel confident completing 25+ reps unbroken

CONDITIONING

“High Level”

AMRAP 9:
15 Squat Snatches #35/15
30 Double unders