Body Heat & Mobility Flow
400m Run
:20/:20 World’s Greatest Stretch
10 Arm Circles Forward & Backward
10 Air Squats
:20 Hanging Dead Hang or Scap Pull-Up Hold
:30 Wrist & Forearm Stretch (on floor)
General Prep
2 Sets:
4 Burpees
6/6 Dumbbell Hang Muscle Snatch
8 Scapular Pull-Ups + 8 Bar Kip Swings
10 Barbell Overhead Squats
Specific Barbell Primer
2 Sets w/ Empty Barbell
3 Position Muscle Snatch
3 Position Power Snatch
3 Position Squat Snatch
Then load to starting weights on the barbell
Snatch
Every 2:00 x 8 Sets
1 Snatch
Building from ~60-65% to a 1RM for the day
Coaching Notes, Strategy, and Goals
Can be Squat or Power, but suggestion is a Squat Snatch
Goal is to hit 102-105% of 1RM Snatch for the day to establish a new 1RM
Focus: Stay over the bar and be patient. It doesn’t have to feel light off the floor in order to hit a new 1RM. You just have to be fast at the hips.
Modifications
Level 1 : Perform 3 Power Snatches + 1 Overhead Squat working to develop form and control.
“Helena”
3 Rounds for Time
400m Run
12 Bar Muscle-Ups
21 Alternating Dumbbell Snatches
Dumbbell: 50/35lb, 22.5/15kg
Level 2:
3 Rounds for Time
400m Run
12 Chest to Bar Pull-Ups
21 Dumbbell Snatches
Dumbbell 35/25lb, 15/12kg
Level 1:
400m Run
12 Jumping Pull-Ups
21 Dumbbell Snatches
Dumbbell: 25/15lb, 12/7kg
Masters 55+:
3 Rounds for Time
400m Run
12 Pull-Ups
21 Dumbbell Snatches
Dumbbell: 30/20lb, 14/9kg
Stimulus and Objectives:
Goal: 9:00–13:00
Time Cap: 15:00
Stimulus: High-Skill Conditioning / Grip + Pulling Stamina
RPE: 8.5/10
Primary Objective: Complete each round in under 4:00 while maintaining bar muscle-up consistency
Secondary Objective: Use snatches as the reset—stay unbroken or quick controlled sets
Workout Strategy:
“Helena” blends classic triplet conditioning with a demanding gymnastics centerpiece. The run should be pushed to around 1:45–2:00 to buy time for the upper body. Athletes with strong gymnastics should push the pace on the run to gain separation, while others may use it to stay in control.
Bar Muscle-Ups are the separator today. Advanced athletes should aim for unbroken or 2 quick sets. For those progressing toward volume, breaking early into manageable sets (e.g. 6-3-3 or 4-4-4) is key to avoid burnout.
Dumbbell Snatches are the recovery zone—alternate arms every rep and breathe. Athletes should aim to go unbroken here and recompose before the next run. Transitions will matter—move with urgency but don’t sprint out of control.
This workout will challenge grip and pulling stamina. Athletes should know where their volume limits lie and scale accordingly to ensure smooth movement throughout all 3 rounds.
Movement Modifications:
Run: Scale the volume or move to a 900/800m Bike Erg or 30/22 Calorie Echo Bike
Bar Muscle-Ups: Chest-to-Bar Pull-Ups (Level 2), Jumping Pull-Ups (Level 1) or variations of the Bar Muscle-Up for Banded Bar Muscle-Ups, Box Bar Muscle-Ups or Burpee Pull-Ups
Dumbbell Snatch: Reduce Load or Sub to Kettlebell Snatch or Kettlebell Swing if needed.