Body Heat & Mobility Flow
1:00 Cardio Choice
:20/:20 World’s Greatest Stretch
10 Arm Circles Forward & Backward
10 Air Squats
:20 Active Hang
1:00 wrist stretch on floor
General Prep
2 Sets:
4 Burpees
6/6 Dumbbell Hang Muscle Snatch
8 Scapular Pull-Ups + 8 Bar Kip Swings
10 Barbell Overhead Squats
Specific Barbell Primer
2 Sets w/ Empty Barbell
3 Position Muscle Snatch
3 Position Power Snatch
3 Position squat snatch
Then load to starting weights on the barbell
Squat Snatch
For Load:
Every 1:15 x 12 Sets
1 Squat Snatch
2 Sets @ 70%
3 Sets @ 75%
4 Sets @ 80%
3 Sets @ 85%+
% is Based on 1RM Squat Snatch
Record Working Weight
Coaching Notes, Strategy, and Goals
Focus: Technical Execution, Speed through the middle and a quick efficient turnover into the a quality Squat Snatch
Cues: Patience, then speed. Finish tall, flick the wrist and push up into the bar as it turns over into the catch.
Modifications:
Level 1: 3 Hang Power Snatch + 1 Pause Overhead Squat @ 7 RPE across
Masters 55+: Can be Power or Squat
Workout
*we have little dry erase boards to write this rep scheme down on*
“Fibo-Snatchy”
13:00 AMRAP
1-1-2-3-5-8-13-21-34
Squat Snatch
Lateral Burpees Over Bar
Chest to Bar Pull-Ups
Load: 95/65lb, 43/30kg
Level 2:
13:00 AMRAP
1-1-2-3-5-8-13-21-34
Squat Snatch
Lateral Burpees Over Bar
Pull-Ups
Load: 75/55lb, 34/25kg
Level 1:
13:00 AMRAP
1-1-2-3-5-8-13-21-34
Hang Power Snatch
Lateral Burpee Step-Overs
Jumping Pull-Ups
Load: 45/35lb, 20/15kg
Masters 55+:
13:00 AMRAP
1-1-2-3-5-8-13-21-34
Squat Snatch
Lateral Burpee Step-Overs
Pull-Ups
Load: 75/55lb, 34/25kg
Goals:
Estimate Time per Rep: 3-5 seconds/rep is a solid average (includes movement + transition time)
That gives 12-20 reps/minute, or 156 – 260 total reps in 13:00 (This is a wide range, but gives us insight to where to expect athletes to finish this one up.
Expected Athlete Range:
- Beginner to Intermediate Athletes, depending on scaling for the day: Mid to late Round 7 (13s) → ~99 reps
- Intermediate to Advanced Athletes: Finish Round 8 (21s) → ~162 reps
- Elite Athletes: Into Round 9 (34s), possibly deep → 200–264+ reps
RPE: 9/10
Primary Objective: Smooth and confident cycling of light squat snatches under increasing fatigue
Secondary Objective: Break early and stay consistent on Chest-to-Bar volume
Workout Strategy:
“Fibo-Snatchy” is a skill-driven AMRAP that escalates fast due to its Fibonacci-style progression. The early rounds feel easy—this is intentional. The challenge compounds rapidly around the rounds of 8–13 and beyond.
Athletes should start smoothly and focus on technical proficiency in the snatch early—don’t rush reps or burn energy unnecessarily. Use quick singles with solid reset positions from round 5 onward.
On the Chest-to-Bar Pull-Ups, break into small sets early (i.e 4-4 on 8s, 5-5-3 on the 13s, etc.) to avoid redlining before the large volume sets hit. Burpees should be steady and consistent—no need to sprint early, but don’t pause unnecessarily between reps.
Time management is everything—stay calm and composed through the rounds of 8 and 13 so you have enough in the tank to tackle the set of 21 and try to get through this round and into the 34s.
Movement Modifications:
Chest-to-Bar Pull-Ups: Modify to Chin-over Bar Pull-Ups → Jumping C2B → Banded → Ring Rows
Squat Snatch: First reduce load, then adjust to Power Snatch or Hang Power Snatch if mobility or fatigue limits squat capacity. Lastly, sub to Dumbbell Snatch or Plate ground to overhead.
Lateral Burpees Over Bar: Step-over burpees, line-facing burpees, or burpee to target