Body Heat & Mobility Flow
1:00 Cardio Choice
:20/:20 World’s Greatest Stretch
10 Arm Circles Forward & Backward
10 Air Squats
:20 Passive Hang + :20 Active Hang
:30 Wrist & Forearm Stretch (on floor)
General Prep
3 Sets: For Quality
1 Wall Walk + 10 sec Nose to Wall Handstand Hold
3 Hang Muscle Snatch
3 Snatch Grip Push Press
5 Box Jumps or Step-Ups
Specific Barbell Primer
3 Sets, Building Loads to starting weight
Snatch Pull
Hang Power Snatch
Power Snatch

Strength
Power Snatch Complex
Every 90 sec x 8 Sets
Snatch Pull + Hang Power Snatch + Power Snatch
Start @ 60% of Snatch and Build to heavy for the day.

Modifications and/or Substitutions:
For Limited Mobility: Modify to Snatch Grip Deadlift + Hang Muscle Snatch
For Shoulder Pain: Substitute with Snatch Pull + Hang Snatch High Pull + Snatch High Pull

Level 1 / Beginner Athletes:
8 Sets x 1 Snatch Grip Deadlift+ 2 Hang Power Snatch @ 6-7 RPE (focus on bar path, speed, and consistency)

“Hop on Pop”
10:00 AMRAP
2 Wall Walks
6 Hang Power Snatch
10 Box Jumps
Barbell: 95/65lb, 43/30kg
Box Height: 24/20in

Level 2:
10:00 AMRAP
2 Wall Walks
6 Hang Power Snatch
10 Box Jumps
Barbell: 75/55lb, 34/25kg
Box Height: 24/20in

Level 1:
10:00 AMRAP
2 Wall Walks
6 Hang Power Snatch
10 Box Step-Ups
Barbell: 45/35lb, 20/15kg
Box Height: 24/20in

Masters 55+:
10:00 AMRAP
1 Wall Walks
6 Hang Power Snatch
10 Box Jumps
Barbell: 75/55lb, 34/25k
Box Height: 24/20in
Step-Ups Allowed

Goal: 5+ Rounds

Stimulus: Shoulder Stamina / Barbell Cycling
RPE: 7.5/10

Primary Objective: Keep rounds steady at ~1:30–2:00 pace
Secondary Objective: Stay unbroken on hang power snatches

Workout Strategy
This short AMRAP is meant to feel fast and punchy. Wall walks will quickly tax the shoulders, so move deliberately and avoid redlining in the early rounds. The hang power snatch should be performed unbroken, smooth cycling and consistent bar path will save grip and shoulders for later rounds. On the box jumps, stay rhythmic with step-downs, aiming for 25-30 seconds of work. Success here is measured by consistency; athletes who keep transitions sharp and avoid unnecessary breaks will rack up rounds.

Movement Modifications

• Wall Walks: Scale to 1 wall walk, reduced range wall walks, box pike walks, or plank shoulder taps.
• Hang Power Snatch: Reduce load, perform from the hang with dumbbells, or scale to hang power cleans if overhead is limiting.
• Box Jumps: Lower height, step-ups, or plate jumps.

Workout Name:
Borrowed from Dr. Seuss’ playful classic “Hop on Pop,” this workout reflects simplicity and fun with a surprising challenge. Just as the book builds energy through repetition and rhythm, the workout asks athletes to keep moving with pace and control, round after round.