MOBILITY

Ankles
Hips
Thoracic
Wrists
Overhead

1 SNATCH

A) Snatch balance + Overhead squat 5×1+5

B) Slow snatch deadlift + Hang snatch + Snatch 5×1+1+1

2 CONDITIONING

A) For time
Row 400m
50 Wall balls 6/4kg
15 Pull ups

B) For time
Row 500m
50 Wall Balls 8/5kg
25 Pull ups

C) For time
Row 500m
50 Wall balls 9/6kg
25 Chest to bar pull ups

OPTIONAL EXTRAS

Programmed work or

Front squats 5×3 + 15 Slow light good mornings between sets