Warmup:

10 Cal Row

Spider-Man Lunge 30’

Walking Kicks 30’

Twisting lunge 30’

Samson Walking Lunge 30’ – see video below, courtesy of The Active Life

10 PVC Pass Throughs

10 PVC Around the Worlds

10 PVC OHS

Barbell Warmup – With an empty bar and in snatch grip, complete three reps of: dip/shrug, dip/shrug/hi elbows, muscle snatch, Behind The Neck push jerk, high hang power snatch, power snatch from shin

WOD:

Valentine’s Day Massacre Partner WOD:

8 SETS

AGAINST A 2:00 CLOCK, complete…

18 Calorie Row (Break up however you need)

Max Reps Power Snatch (115/80) in remainder of time

-Rest 2:00 between sets

Score = Total Power Snatches

Compare to 20220214

Pic courtesy of SCCF.

What better way to spend Valentine’s Day than by placing your faith in the hard work of your partner as they will do the same with you!  The row should be a mini sprint, and make the transition between partners fast so you have as much time as possible to hit the Power Snatches!

Scaling Options:

Bar weight -> 95/65 -> 75/55 -> as needed (ELITE: 135/95)

Cool Down:

Banded OH distraction – 2 min per side

Video courtesy of The Ready State

Banded hamstring stretch – 2 min per side