Tuesday August 25, 2026

Warmup

1:30 bike/row

5/way halos

10/side upright row

5/side overhead squat (modify with 10 goblet squats)

10 plank pull throughs

5/side renegade row https://www.youtube.com/watch?v=LccyTxiUrhg

5/side hang snatch

Mobility

Thread the needle :30/side

Pigeon pose :30/side

BB Warmup

10 elbow rotations

5 shrugs

5 high pulls

5 hang power snatch

5 snatch balance

Skill/Strength

Work up to a heavy power snatch or DB snatch

Then…

EMOM 6:

1 power snatch > 1 hang power snatch (barbell or DB)

WOD

30/24 cals

36 DB snatches (alternating r/l)

30/24 cals

Rest 3 minutes

20/16 cals

24 DB snatches

20/16 cals

Rest 2 minutes

10/8 cals

12 DB snatches

10 cals

Choose your own DB weight

Mix and match cals, equipment permitting.

F:  reduce reps; KB swings instead of DB snatch

P1/P2:  as written

C:  barbell power snatch (75/55) 30/20/10 instead of DB snatch