Mobility Prep and Activation
:30/:30 World’s Greatest Stretch
5/5 Open Book Thoracic Rotations
:30 Alternating Scorpions
:20 Wrist Circles (each direction)
General Movement Prep
2 Sets: For Quality
:30 Jump Rope
6/6 Dumbbell Hang Snatch
6/6 Dumbbell Windmills
3 Hang Muscle Snatch
3 Overhead Squats w/1-2 sec Pause in the Hold
Snatch Primer
3 Position Power Snatch
3 Overhead Squats
3 Snatch Balance
2 Low Hang Power Snatch
2 Hang Squat Snatch
2 Overhead Squat

Add Loads:
2-3 Sets: Building
Power Snatch
Hang Squat Snatch
Overhead Squat

strength
Snatch Complex
Every 90 seconds x 8 Sets
Power Snatch + Hang Squat Snatch + Overhead Squat
Start @ 60% of 1RM Snatch and increase loads to heavy for the day

Movement Adjustments (If Needed)

• Power Snatch + Overhead Lunge for those working on mobility
• Mobility Concerns: Power Clean + Hang Clean + Front Squat

Level 1: 3 Hang Power + 1 Overhead Squat @ light loads

“Snatch Burn”

For Reps
5 Sets:
2:00 AMRAP
50 Double Unders
10 Hang Squat Snatch
Max Devil’s Press
Rest 1:00 b/t sets
Barbell: 95/65lb, 43/30kg
Dumbbells: 50/35lb, 22.5/15kg

Level 2:
For Reps
5 Sets:
2:00 AMRAP
35 Double Unders
8 Hang Power Snatch
8 Overhead Squats
Max Devil’s Press
Rest 1:00 b/t sets
Barbell: 75/55lb, 34/25kg
Dumbbells: 35/25lb, 15/12kg

Level 1:
For Reps
5 Sets:
2:00 AMRAP
70 Single Unders
12 Hang Power Snatch
Max Single Arm Devil’s Press
Rest 1:00 b/t sets
Barbell: 45/35lb, 20/15kg
Dumbbells: 30/20lb, 14/9kg

Masters 55+:
For Reps
5 Sets:
2:00 AMRAP
70 Single Unders
12 Hang Power Snatch
Max Single Arm Devil’s Press
Rest 1:00 b/t sets
Barbell: 45/35lb, 20/15kg
Dumbbells: 30/20lb, 14/9kg

Score: Total Devil’s Press Reps Across All 5 Sets
Goal: 25+ Reps (5+/set)

Stimulus: Posterior Chain / Barbell Cycling and Overhead Mobility / Stability
RPE: 8–9/10

Primary Objective: Unbroken Double Unders + Hang Squat Snatch
Secondary Objective: Consistent sets and reps on the Devils Press to finish off each set

Strategy:
“Snatch Burn” is a repeatable power-stamina interval designed to build precision under pressure. Double unders are the tone-setter—aim for unbroken or one quick break … max. Hang squat snatches should be smooth and technically sharp; avoid chasing speed at the cost of depth or catch position. The real work happens in the Devil’s Press—attack with steady sets, keeping reps clean and hip-driven. Use the 1:00 rest to shake out shoulders and reset your breathing. Consistency across sets matters more than an early sprint that fades. Note that this workout will build in the shoulders so be conservative in order to maintain clean, quality reps on the hang squat snatch.

Movement Adjustments (If Needed)

Devil’s Press: Lower DB weight or sub with burpee DB snatches for athletes building strength or overhead stability.

Double Unders: Scale to 35 reps, single unders (70), or line hops if jump rope skill or impact is a concern.

Hang Squat Snatch: Substitute with hang power snatch + overhead squat if mobility limits the full squat. Dumbbell hang squat snatches can also work for shoulder or barbell-access issues.