General Prep
2 Sets: For Quality
12-16 Plank Shoulder Taps
8/8 Single Arm Dumbbell Deadlift
10 Box Step-Ups + 5 Box Jumps
:20 Extended Inchworm Hold
Specific Barbell Prep
5 Snatch Grip RDLs
3 Hang Muscle Snatch
3 Hang Power Snatch
3 Low Hang Power Snatch
Then..
Add weight gradually to reach 75% for first working set

Box Jump Primer:
2 Low Box Jumps
3 High Box Jumps (focus on soft, powerful landings)

STRENGTH
Power Snatch
Every 2:00 x 7 Sets
3 Sets 1.1 @ 75%
2 Sets of 1.1 @ 80%
2 Sets x 1 @ 85%
Superset with 3 high box jumps after each set of snatches

Level 2:
As Prescribed

Level 1:
Hang Power Snatch
Every 2:00 x 7 Sets
3 Sets x 3 Reps @ Light
2 Sets x 3 Reps @ Moderate
2 Sets x 2 Reps @ Heavier

Masters 55+:
As prescribed

“Breakfast for Dinner”
14:00 AMRAP
3 Wall Walks
7 Box Jump Overs
14 Alternating Dumbbell Snatch
7 Box Jump Overs
Box Height: 24/20in
Dumbbell: 50/35lb, 22.5/15kg

Level 2:
14:00 AMRAP
3 Wall Walks
7 Box Jump Overs
14 Alternating Dumbbell Snatch
7 Box Jump Overs
Box Height: 24/20in
Dumbbell: 35/25lb, 15/12kg

Level 1:
14:00 AMRAP
3 Wall Walks to 30in target off wall
7 Box Step-Overs
14 Alternating Dumbbell Snatch
7 Box Step-Overs
Box Height: 24/20in
Dumbbell: 25/15lb, 12/7kg

Masters 55+:
Wall Walks to 20in from wall
Dumbbell: 30/20lb, 14/9kg

Coaching Notes, Strategy, and Goals

Goal: ~7 Rounds

Stimulus: Muscular Stamina and Endurance
RPE: 8/10

Primary Objective: Maintain unbroken movement across dumbbell and wall walks
Secondary Objective: Keep box jump overs fast but controlled to manage heart rate

Workout Strategy and Flow:
The way we envision this workout going is to have athletes start on the wall and then do their 3 wall walks, move to the box-jump-overs for 7 reps, then to the dumbbell stationed furthest away from the wall and then back to the box and back to the wall in a nice flowy style AMRAP.

This will be a grindy triplet that stacks shoulder fatigue and challenges jumping efficiency under a tight time window. Start each round with composure on the wall walks, 3 reps should be quick and snappy, but don’t let sloppiness build under fatigue. Focus on clean lockout and fast transitions.

The box jump overs should be rhythmic and repeatable. Make sure to stay at a good steady pace that allows for consistency

For the alternating dumbbell snatches, unbroken is ideal. Move smoothly and breathe at the top of each rep. Maintain a wide base and really press through the legs and drive the dumbbell up through midline.

Movement Modifications:

Dumbbell Snatches: Reduce weight and / or move to Hang DB Snatch

Wall Walks: Wall Walk to Target @ 20in or 30in from the wall. Adjust the volume to 2 Reps or :30 Handstand Hold

Box Jump Overs: Adjust to Step-Overs or Lower the box height