Body Heat & Mobility Flow
*** there are overhead squats in the workout today DON’T SKIP if you struggle with those, we can change them to back squats or front squats
1:00 Cardio Choice
:20/:20 World’s Greatest Stretch
10/10 Arm Circles Forward & Backward
10 Air Squats
:15 Dead Hang + :15 Active Hang
:30 Wrist & Forearm Stretch (on floor)
General Prep
2 Sets:
:30 Double Unders or Single Unders
5 Hang Muscle Snatch
5 Hang Power Snatch
10 Overhead Squats
8 Scapular Pull-Ups + 8 Bar Kip Swings
Specific Barbell Primer
2 Sets w/ light loads (off the floor)
3 Muscle Snatch
3 Power Snatch
*The focus is the finish and keeping the bar close on the muscle snatch and then transferring into a fast turnover into the Power Snatch
Power Snatch
Every 90 seconds x 10 Sets
Sets 1-5: 2 Power Snatch @ 75%
(Touch & Go)
Sets 6-10: 1 Power Snatch @ 80-90%
% is Based on 1RM Power Snatch
Coaching Notes, Strategy, and Goals
Focus: Technical Execution, Speed through the middle and a quick efficient turnover into the Power 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 @ 7 RPE across
Masters 55+: Sets 1-5: 4 Power Snatch as Singles, Sets 6-10 : 2 Power Snatch as Singles (Choice on Loads) 7-8 RPE
WORKOUT
“You’re Gonna Need a Bigger Boat.”
10:00 AMRAP
15 Toes to Bar
50 Double Unders
15 Overhead Squats
Barbell: 75/55lb, 34/25kg
Level 2:
10:00 AMRAP
10 Toes to Bar
30 Double Unders
10 Overhead Squats
Barbell: 75/55lb, 34/25kg
Level 1:
10:00 AMRAP
10 Kipping Knees to Chest
50 Single Unders
10 Overhead Squats
Barbell: 45/35lb, 20/15kg
Masters 55+:
10:00 AMRAP
10 Toes to Bar
30 Double Unders
10 Overhead Squats
Barbell: 65/45lb, 30/20kg
Score: Rounds + Reps
Goal: 4–6 Rounds
Stimulus: High-Skill Interference / Light Barbell Cycling
RPE: 8.5/10
Primary Objective: Maintain quality toe to bar sets and work into fast transitions.
Secondary Objective: Cycle OHS efficiently with controlled breathing and positioning
Workout Strategy:
“You’re Gonna Need a Bigger Boat” blends midline stamina, shoulder endurance, and coordination in a tight 10 minute AMRAP. Athletes should aim for consistent, unbroken or short-set pacing on each movement, with sharp transitions and composure under fatigue.
Toes to bar will fatigue quickly if overdone early. Break into 9-6, 8-7 or 5-5-5 in order to maintain pacing and rhythm throughout.
Double unders should ideally be unbroken, but breaking once (30-20 or 25-25) is fine if it keeps tension down. Focus on breathing here—this is your recovery if used well.
The overhead squats are light, but demand stability and control. Unbroken sets are encouraged for those with solid positioning. This can be done as a squat snatch as the first overhead squat or a power snatch into the Overhead Squats to complete the reps.
Movement Modifications:
- Toes to Bar: Toes-to-target, alt toes to bar, knee raises, V-ups, or strict hanging leg raises as needed.
- Double Unders: 25-40 reps or scale to 75 single unders.
- Overhead Squats: Scale load or modify to front squats or goblet squats if overhead position is limited.