Body Heat + Mobility (5-7 min)
2:00 Cardio Choice
:30 Alternating Scorpion Stretch
:30/:30 Samson Lunge
10 PVC Pipe Pass Throughs 
10 pvc overhead squats
Quick snatch Barbell warm up
2 Rounds
7 Snatch grip High pulls
7 Power Position power snatch
7 power snatch from the knee
7 power fro the shin
all empty bar

Start to build to about 60 to 70 percent of your snatch and we will then go into an emom focused on technique and lighter weight
Every other minute on the mintue
3 Power snatch from the floor


Workout
“Echoes of Earth”
Every 8:00 x 3 Sets
15 Bar Facing Burpees
5 Power Snatch @ 70%
4 Power Snatch @ 75%
3 Power Snatch @ 80%
% is Based on 1RM Power Snatch

Level 2:
Every 8:00 x 3 Sets
12 Bar Facing Burpees
5 Power Snatch @ 70%
4 Power Snatch @ 75%
3 Power Snatch @ 80%
% is Based on 1RM Power Snatch

Level 1:
Every 8:00 x 3 Sets
12 Bar Facing Burpees
4-4-4 Hang Power Snatch
*Barbell is meant to be done as 3 sets of 4 reps with great form for 12 total reps.
Barbell: Light to Moderate Loads


“Echoes of Earth” is a high-intensity barbell cycling and sprint conditioning workout that demands burpee explosiveness, technical barbell proficiency, and grip/shoulder stamina. Each set is a sprint with heavy lifting under fatigue, followed by structured rest. The goal is to hit consistent set times without major fall-off, managing both heart rate and barbell mechanics under pressure.
Goal: 4:00–5:30 per set
Stimulus: Sprint intensity, barbell stamina, technical under fatigue
RPE: 8.5–9/10
Focus: Smooth, fast burpees; precise, strong power snatches; smart breathing and barbell control
Key focus areas:
Push the pace on burpees without completely spiking heart rate
Hit efficient, strong power snatch reps—no missed lifts, no major form breakdown
Manage breathing between barbell sets for consistency
Movement Breakdown & Strategy
15 Bar Facing Burpees
Move fast, but stay smooth and consistent. Step-down and jump-up can save energy while maintaining pace. Focus on efficiency—no extra steps between reps. Breathe intentionally through the burpees to prevent spiking heart rate too early. Aim for a steady pace (~60-90 seconds or less) without redlining.
5 Power Snatch @ 70%
This is the “moderate” barbell portion, but under elevated heart rate from burpees.
Quick Singles is the approach today
4 Power Snatch @ 75%
Slightly heavier bar—all singles for everyone.
Reset between each rep
Breathe once or twice at the top before setting up for the next lift
Focus on bar path efficiency and aggressive turnover.
3 Power Snatch @ 80%
These should feel heavy but manageable. Keep Technique Sharp
Methodical singles with quick reset
Maintain bar close to the body through pull and catch
Expect these reps to be slower, but stay composed and aggressive through the lift.
Pacing & Recovery Tips
Control breathing from the last 5 burpees into your first power snatch setup.
Use the first 2-3 snatches at 70% to recover slightly and establish rhythm.
Focus on quick, efficient barbell cycling through singles as barbell load increases.
Maintain composure through the last 3 heavy reps—the last lift of each set is a mental push.
Each set is a sprint, but it’s also technical—don’t let poor mechanics cost you time in failed reps.
Final Thoughts
“Echoes of Earth” challenges your ability to combine high output aerobic work with skilled lifting under fatigue. Success here comes from moving with urgency on the burpees, and moving with control and precision on the barbell. Consistency across the three sets will define top scores.