Tuesday February 24th

General Prep
2 Sets:
20 Lateral Line Hops
10 Alt Skater Hops
10 Banded Pass-Throughs (wide to narrow grip)
6/6 Cossack Squats
8 Prone Swimmers
200m Progressive Row (build last 100m)
Specific Barbell Prep / Empty to Light Barbell
2–3 Sets
3 Position Snatch High Pull (High Hang + Hang + Mid-Shin)
3 High Hang Muscle Snatch
3 Snatch Balance to Power Position
3 Position Power Snatch (High Hang + Hang + Mid-Shin)

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Take 18 minutes to Establish:
Power Snatch 5RM
**take the same approach building as you did yesterday for the squats. If you want to be more structured
do a set every 3:00

Level 3  TnG
Level 2 and Masters: Quick Singles

Level 1:
Every 3:00 x 6 Sets
5 Hang Power Snatch, Choice on Loads

Modifications
- Adjust to a Hang Power Snatch / Block Power Snatch
- Move to Power Cleans for those that can't go overhead
- Alternatively Move to Snatch Pulls

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Specific Primer after the Weightlifting Portion
2 Controlled Sets:
150m Row @ strong but sustainable
25 Double Unders (or 40 singles fast)
8 Alternating DB Hang Snatch (light, smooth turnover)
- Can be warm-up to working loads, but suggested at working loading for the workout

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Workout
For Time:
1000m Row
100 Double Unders
30 Alternating Dumbbell Hang Snatch
500m Row
100 Double Unders
30 Alternating Dumbbell Hang Snatch
250m Row
Dumbbell: 1 x 50/35lb, 22.5/15kg
Score = Time

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Level 2:
1000m Row
50 Double Unders
30 Alternating Dumbbell Hang Snatch
500m Row
50 Double Unders
30 Alternating Dumbbell Hang Snatch
250m Row
Dumbbell: 1 x 35/25lb, 15/12kg

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Level 1:
800m
100 Single Unders
30 Alternating Dumbbell Hang Snatch
400m Row
100 Single Unders
30 Alternating Dumbbell Hang Snatch
200m Row
Dumbbell: 1 x 25/15lb, 12/7kg

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Masters 55+:
1000m Row
50 Double Unders
30 Alternating Dumbbell Hang Snatch
500m Row
50 Double Unders
30 Alternating Dumbbell Hang Snatch
250m Row
Dumbbell: 1 x 30/20lb, 14/9kg

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Goal: 12:00-16:00 minutes
Time Cap: 18:00 minutes

RPE: 7.5-8/10
Stimulus: Lactate Threshold

Primary Objective: Maintain disciplined rowing splits that allow immediate transitions to rope and dumbbell work
Secondary Objective: Keep double unders and dumbbell snatches in smooth, repeatable sets. The focus here should be to have a plan of attack when to break and to do so early on in the workout.

Workout Strategy
“Flat White” is a descending row ladder layered with consistent interference. The main interference will lie in the grip fatigue between the Row, Dumbbell, and Double Unders. The 1000m row should be strong but controlled, aiming for a pace roughly 5–8 seconds slower than 2k pace. Avoid sprinting the opening row; this workout rewards steady output.

Double unders should be relaxed and efficient. Minimize trip-ups by planning breaks and keeping breathing under control and keep breathing under control. Alternating dumbbell hang snatches should be rhythmic and ideally unbroken. Use the hips aggressively and avoid excessive pause at the top. The second row (500m) is where pacing discipline matters most. Stay controlled, then press the final 250m with intent. Athletes who manage the first half well will close this workout strong.

Modifications / Adjustments
- Row: Reduce Distance / Adjust to Ski Erg / or Bike Erg @ 2000m - 1000m - 500m
- Double Unders: Reduce Reps / Adjust to Single Unders / Use :60–:90 Time Domain
- DB Hang Snatch: Reduce Load / Reduce Reps / Or Combination thereof

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