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GENERAL WARM UP 5-15minutes
Bike or Row 6xs:
–:20sec Easy
–:10sec Hard
2 Round:
–10ea Lying Leg Swing
–5ea Lying Leg Crossover
–10 Scap Pull Up
–10 Snatch Deadlift
–5 Muscle Snatch
–5 Snatch Push Press
SPECIFIC WARM UP 15-25minutes
Strict Pull-Up & Over/Under Specific Warm-Up 1x:
–8 Segmented Ring Row
–:15sec Hollow Hold or Bent Knee Hollow Hold
–2 Strict Pull-Ups or Strict Pull Up Variation
–:15sec Hollow Hold or Bent Knee Hollow Hold
–3 Over/Under
General Snatch Warm Up 1x:
–5 Snatch Low Pull
–5 Snatch High Pull
–5 Muscle Snatch
–3 Snatch Drop 2″”
Specific Snatch Warm Up 1x:
–3 High Hang Power Snatch
–3 Hang Power Snatch
–3 Power Snatch
AMRAP 12 min:
1 Power Snatch (185/125)
6 Strict Pull Up
12 Over/Under (24/20)
Goal: 6+ Rounds
AMRAP 12 min Scaled Version:
1 Power Snatch (85-90% 1RM)
6 Inverted Row or Ring Row
8 Over/Under OR Box Jump Over (20″)
Goal: 6+ Rounds
AMRAP 12 min Minimal Gear Version:
4 Alternating DB Power Snatch (100/70)
6 Strict Pull Up
12 Over/Under (24/20)
Goal: 6+ Rounds
AMRAP 12min Bodyweight Version:
1 Wall Walk + Shoulder Tap
10 Table Row or V-Up
12 Burpee + Lateral Jump
2 Rounds for Quality:
15 Banded Face Pull
100′ Suitcase Carry (right)
15 Band Pull Aparts
100′ Suitcase Carry (left)
10 Plate Front Raise
