Conditioning Gymnastics Weightlifting Snatch Clean & Jerk
500m Row
3-5 Dynamic Stretches10 Overhead Squats
10 GHD sit-ups

3 rounds of:

10 cal bike
10 Wallball
30 Double unders

1,000m Row
3-5 Dynamic stretches10 Cossack Squats
20s Nose to wall hold

3 rounds of:

5 pull-ups
10 push-ups
15 Air squats

250m Hard Row
3-5 Dynamic StretchesBarbell Warmup
5 Good Mornings
5 Pause Back Squats
5 Elbow Rotations
5 Pause Overhead Squats
5 Strict Press
5 Romanian Deadlifts
5 Pause Front Squats
Post Weightlifting Warm-up:

5 Dip & Shrug
5 Dip, shrug, high elbows
5 Muscle snatch
5 Drop Snatch
5 Snatch Balance
5 Hang Snatch

Post Weightlifting Warm-up:

5 Hang clean pulls
5 Hang muscle clean
5 Hang cleans

5 press
5 push press
5 split press
5 Jerks