Thanks. I was just curious. I was doing some snatches with a heavier bell 924kg) than what I use for the VWC (16kg) prior to starting.

I don't really warm up. I know that's bad, but I never have. I would say if you were going to warm up that some light sets of swings as well as some halos would do the trick.

I wanted to thank you for all the help with snatch form. The drop and catch, and bringing it straight up have made all the difference. I initially learned it from the swing, which screwed me up. The 24kg is really easy in comparison. Now I'm ready to get back to the VO2 Max training, without tearing up the hands. Thanks!
I'm curious how you warm-up for a VWC workout?