Wednesday August 27, 2025

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

Then…

EMOM 6:

1 power snatch > 1 hang power snatch

WOD

40/32 cal row

40 DB snatches (alternating r/l)

40/32 cal bike

Rest 4 minutes

20/16 cal row

20 DB snatches

20/16 cal bike

Rest 2 minutes

10/8 cal row

10 DB snatches

10 cal bike

Choose your own DB weight

You may row or bike in either order as long as you do one of each for each part

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