Body Heat and Mobility (5-7 minutes)
2:00 Cardio Choice
–
10 PVC Pipe Passthroughs
5/5 Around the Worlds
15/15 second Standing PVC Pipe Prayer Stretch
10 Alternating Down Dog Toe Touch
:30 second Alternating Active Scorpion Stretch

COACH LEAD BARBELL WARMUP

Weightlifting
Every 3:00 minutes x 5 Sets
Power Snatch + Overhead Squat
Rest 10-15 seconds
Squat Snatch
Starting @ 70% and increasing Loads

For Time
10 Bar Facing Burpees
20 Power Snatch 95/65lb, 43/30kg
10 Bar Facing Burpees

Rest 2:00

10 Power Snatch 135/95lb, 61/43kg
20 Bar Facing Burpees
10 Power Snatch 135/95lb, 61/43kg

Score = Total Time

Goals / Stimulus / Objectives

Time Domain: 8:00-12:00
Time Cap: 15:00
Primary Objective: Complete the workout between 8:00-12:00, staying aggressive while managing fatigue efficiently.
Secondary Objective: Maintain consistent snatch mechanics under fatigue, ensuring smooth barbell cycling early and strategic singles later.
Stimulus: Barbell Cycling, High heart rate throughout, requiring smart pacing
RPE (Rate of Perceived Exertion): 8.5-9/10
The first half should feel fast and controlled (~7-8 RPE).
The second half will demand grit and strategic effort (~9-10 RPE).
Workout Strategy
Pacing Plan:
First section (95/65 lb Snatches):
Looking to possibly go unbroken or work into quick sets of 10-10 or 8-7-5) if possible.
Fast transitions from burpees to the bar—avoid over-resting.
Second section (135/95 lb Snatches):
Expect singles from the start to manage fatigue.
Stay efficient on burpees, keeping a steady, controlled pace.
Transition Efficiency:
First burpees → barbell: Immediately grab the bar—don’t hesitate.
Between power snatches and burpees: Breathe while stepping forward after the last rep, then start burpees within 3 seconds.
Breathing & Recovery:
Use the burpees as controlled breathing work—stay steady, don’t redline early.
Exhale at the top of the snatch to regulate oxygen intake.
Potential Pitfalls:
Overexerting on early burpees – Keep smooth, controlled pacing rather than sprinting too soon.
Failing to transition quickly after rest – The 2:00 break is a reset, but get back to work immediately when time is up.
Mismanaging snatch reps – Lighter bar? Push fast sets. Heavier bar? Settle into quick singles.

Level 2:
For Time
10 Bar Facing Burpees
20 Power Snatch 75/55lb, 34/25kg
10 Bar Facing Burpees

Rest 2:00

10 Power Snatch 95/65lb, 43/30kg
20 Bar Facing Burpees
10 Power Snatch 95/65lb, 43/30kg
Level 1:
For Time
10 Bar Facing Burpees
20 Hang Power Snatch 45/35lb, 20/15kg
10 Bar Facing Burpees

Rest 2:00

10 Power Snatch 75/55lb, 34/25kg
20 Bar Facing Burpees
10 Power Snatch 75/55lb, 34/25kg