General Prep
2:00 Cardio Choice
2 Sets
10 PVC Pipe Passthroughs
10 PVC Pipe Around the Worlds
:15/:15 PVC Pipe Prayer Stretch
2 Wall Walks + 10 sec Wall Facing Handstand Hold
:30 Jump Rope
Snatch Primer
w/PVC
3 Dip Shrug High Pull
3 High Hang Muscle Snatch
3 Overhead Squat
3 Snatch Balance
w/empty barbell
3 Dip Shrug High Pull
3 High Hang Muscle Snatch
3 Overhead Squat
3 Snatch Balance
2 x 3 Position Power Snatch (Hang + Low Hang + Floor)
Power Snatch
*There is an odd object option for this strength if you do not want to snatch today.
Every 90 seconds x 10 Sets
2 Snatch Pulls
1 Power Snatch
-rest :15-
1 Power Snatch
4 Sets @ 70-80%
3 Sets @ 80+%
3 Sets @ 85%
% is Based on 1RM Power Snatch
Level 1:
2 Segmented Snatch Grip Deadlifts + 2-3 Hang Power Snatch
*Focus here is developing positional awareness and then learning how to transfer power and speed through the hips, keeping the bar close on the turnover.
Odd Object Option:
Every 90 seconds x 10 Sets
3 Sandbag Clean to Shoulder
Choice on loads
The focus here today will be to hit good quality reps with the focus on staying over the bag, keeping the bag close, lapping the bag and then extending with force to the shoulder. Challenge yourself and have fun today.
SECOND WARM UP
2-3 Sets
5 Pike Push-Ups / Box Piked Handstand Push-Ups or Strict Handstand Push-Ups
3 Snatch @ Working Loads
15 Double Unders or 25 Single Unders
“Salt Burn”
10:00 AMRAP
5 Strict Handstand Push-Ups
5 Power Snatch
25 Double Unders
Barbell: (115/75lb, 52/35kg)
Level 2:
5 Box Pike Handstand Push-Ups (Feet)
5 Power Snatch (95/65lb, 43/30kg)
25 Double Unders or 40 Single Under
Level 1:
5 Dumbbell Push Press (2 x 25/15lb) or 5 Box Pike Handstand Push-Ups (Knees)
5 Hang Power Snatch (45/35lb bar)
35 Single Unders
Masters 55+:
5 Box Handstand Push-Ups or Seated DB Press @ 30/20lb, 14/9kg
5 Power Snatch (95/65lb, 43/30kg)
25 Double Unders or 40 Single Unders
Stimulus and Objectives:
Goal: 5–7+ rounds
Score: Rounds + Reps
RPE: 8/10
Stimulus: Barbell Cycling and Upper Body Interference
Primary Objective: Maintain consistent, composed sets on strict gymnastics while holding smooth barbell cycling.
Secondary Objective: Avoid missed reps and maintain flow between transitions, especially on jump rope.
Workout Strategy:
“Salt Burn” is a high-skill, moderate-load AMRAP designed to challenge upper-body stamina and coordination under fatigue. Aim to complete the strict HSPU unbroken or with short rest between sets of 3-2 if needed—consider a small mat or deficit to scale the range appropriately. For the power snatch, singles with quick resets is the goal to maintain consistency throughout the 10 minutes. Stay calm and efficient on the double unders—trip-ups here break the rhythm and add unnecessary fatigue. Each round should move like a rhythm cycle—build your flow and fight to hold onto it as fatigue builds.
Movement Modifications for the Day:
Strict Handstand Push-Ups: Adjust to wall-facing handstand push-ups 20 inches from the wall to reduce the inverted angle. Move to box piked handstand push-ups with either feet or knees on the box, or substitute a dual dumbbell tall kneeling press to maintain pressing mechanics and midline stability without full inversion.
Power Snatch: Lower the load to maintain smooth singles or touch-and-go sets. Adjust to hang power snatch for reduced range of motion or move to 10 alternating dumbbell snatches for athletes needing unilateral work or reduced barbell complexity.
Double Unders: First adjust to 15 double unders for athletes developing skill, then move to 40 single unders to maintain cyclical volume and coordination stimulus.