Recommended Warm Up (10 Minutes):

250m Row

30 Single Unders

250m Row

15 Shoulder Rolls (pvc)

250m Row

T-Spine Stretch


7 Minute EMOM:

Hang Snatch + Snatch @ 75% of 1RM


*Shoot for 75%.  Drop the bar between reps.  The hang is anywhere above the knees.


15 Minute AMRAP:

15/12 Calorie Row

30 Double Unders

5 Power Snatches (135/95#)


*Alternate in a team of 4 on the row.  Make sure everyone on the team does the same amount of work, even if it takes more than 15 minutes. The goal is to get through your round and get a little rest until it’s your turn to row again.  Snatches should be fast singles or touch and go reps!


Scaling Option:

30 Double Unders or 1:00 of Double Under Practice or 60 Single Unders


Skill Work