This workout is a sprint. The snatch load is light and the bike calories are relatively low. Reduce the load on the barbell so the reps can be completed unbroken when fresh. If mobility is an issue, consider reducing the reps of both exercises to keep this workout fast.

Warm-up:

5:00 minutes easy bike, row, or ski

1 minute each of:

shoulder pass-throughs

Goblet squats

Specific warm-up: (PVC/EB)

5 tall high pulls

5 tall muscle snatches

5 press behind the neck

5 overhead squats

5 Sott’s press

5 drop snatches

5 x 3-position power snatches:  just below hip crease, just above knee, then mid-shin/from the floor

Tech:

How to Snatch: A Visual Guide

 

Rogue Echo Bike Technique and Tips

WOD:

21-15-9 reps for time of:

Echo Bike calories
Snatches

♀ 75 lb ♂ 105 lb

Cooldown:

1-minute:

Wall hinge stretch

Full side stretch

Piriformis stretch

Pigeon pose

Down dog

Enjoy!

Motor