MOBILITY & WARM UP

500-350-200 Meter Row
After each set:
10 Hollow Body Rocks 
10 Superman Hold
5 Dowel Passovers + 5 Dowel OHS
3 Inchworms

2 Rounds 
Snatch Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Presses (behind the neck)
5 Stiff-Legged Deadlifts (Snatch grip)
5 Overhead Squats

CONDITIONING

ONE MINUTE FOR 19.3

EMOM 20 Minutes:
Minute 1 – 5 Pausing Overhead Squats #50% 1RM Snatch
Minute 2 – 25 Double Unders
Minute 3 – 8 Suitcase Deadlift + 6 DB Hang Clean & Jerk
Minute 4 – Handstand Walk Practice
Minute 5 – 12/9 Calorie Row/Bike