Workout
For time
1000m Row
30 Power Snatch (95/65)
30 Front Rack Lunges (total steps)
500m Row
20 Power Snatch
20 Front Rack Lunges
250m Row
10 Power Snatch
10 Front Rack Lunges
**When I first look at this workout, the thought that comes to mind is ‘stretch your lats‘. Why? You need them to hold the weight overhead for the snatches, and if they’re tight, you’ll be feeling the pain in your wrists on the front rack lunges. Get on a foam roller on your side from the bottom of your ribcage up to your armpit. There are other ways, too, but I know people love the foam roller, so this is one thing to get you started.
Snatches, ground to overhead. Lunges, step forward or backwards – it’s up to you. Reps are total.
For the rowing, use your legs. There’s a bad habit I’ve been seeing of throwing your head back at catch. This should be similar to a deadlift in you wait for the handle (bar) to reach your knees before you fully extend your upper body (layback, pull in handle just below your sternum). There will be more of that upper body extension (power snatch), so use the row as a chance to keep your form in check before doing a similar movement with a barbell.
This workout might seem long, and it will take some time, but get through that first set of 30s. See it as 3 separate workouts. Focus on the parts to complete the whole.