WARM UP – MOBILITY
2 rounds: 60-90s Row + Dynamic hip and shoulder rotations (alternate w/ a partner)
Squat + Overhead stretches
Tech: Power snatch, Hang snatch, and Overhead squat technique drills w/ dowel
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Partner up with someone of similar strength for WOD A & B and ideally share a barbell behind your rower.
WOD A
Every 2 mins x 5 sets:
Hang Snatch + Power Snatch + 3 Overhead squats
– Build as needed to a heavy but quality unbroken set
– Emphasizing the reset and descent after the HS to the PS. Keeping tension on the way down and immediately hitting the start position for the touch and go PS. (Same thing to keep in mind for the cycling in WOD B)
(Sub to Hang clean + Power clean + 3 front squats if needed)
*1 Hang Snatch, 1 Power Snatch, 3 Overhead squats*
Complete as an unbroken complex
WOD B
*Choosin’ Texas*
Complete 6 rounds for total snatch reps combined: (24 mins)
2 min AMRAP / 2 min Rest:
250/200m Row (should be ~60s)
+ AMRAP Power snatch (95/65) in remaining time
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Alternate complete 2 min rounds with partner, ideally using the same BB weight.
Choose a barbells weight where bigger sets of touch and go reps are attainable.
(Sub to power cleans if needed)
ACCESSORY
2-3 rounds: rest as needed
12-15 Seated low rows
12-15 Wide elbow DB shoulder press
12-15 Banded or Cable Half kneeling trunk rotations (outside knee forward)
