10 Cal Ski Erg

10 PVC Pass thrus

10 PVC Around-the-worlds


10 Spider-Man lunge w/twist

10 Thoracic High Fives

Super Squat Hip Sequence  – see video below, courtesy of Mobility WOD

Barbell warmup: With an empty barbell, and in Snatch Grip, perform 3 reps of: dip/shrug, dip/shrug/high elbow, high hang muscle snatch, OHS, Behind The Neck Push Jerk, High Hang Power Snatch, Hang Power Snatch



“Tabata Overhead”

8x :20 work/:10 rest:

Hang Power Snatch (75/55)

Ski Erg (Cals)

OHS (75/55)


Score = Total reps + total cals

1 Min break between movements

Do all 8 sets of one movement before moving on

Video courtesy of ZOAR Fitness.  Some good cycling tips for the Hang Power Snatch. What better way to spend a Thursday than knocking out some Tabata work?!  So, quick reminder, with Tabata, you will do all 8 sets of 20-sec work/10-sec rest on one movement before you move on to the next movement.  And, lucky you, we are also giving you a FULL MINUTE of rest when you transition from one movement to the next one, yay!  So, you’ll hit all 8 sets on Hang Power Snatch, then have a minute break, then do all 8 sets for Ski Erg, take a minute break, then do the final 8 sets for OHS.  With the weight being a little lighter, the goal is good barbell cycling, especially on the Hang Power Snatch.

Scaling Options:

Bar weight -> 65/45 -> as needed

Ski Erg -> Banded Ski Erg

Video courtesy of KIS Fitness

Cool Down:

Thoracic Extension Stretch – 2 Min

Video courtesy of Movement Enhanced


Thread The Needle Hold – 1 Min per side

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