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Mondays workout is below, but here is your week in review.
Monday: Snatch Pull + Hang Power Snatch + 2 Squat Snatch – Barbell mechanics and heavy position work
Wednesday: Deadlift + Bench Press Alternating EMOM – Foundational power and horizontal pressing
Friday: Back Squat EMOM – Rebuild position and strength under moderate load

Conditioning Focus:
Monday: Snatch + Box + Overhead Squat Triplet – Barbell cycling meets repeatable pacing
Tuesday: Row + RMU Conditioning – Gymnastic volume, midline conditioning, and aerobic capacity
Thursday: Handstand Walk Intervals – High-skill movement amidst long grind-style intervals
Friday: “Closer to the Sun” – Barbell and gymnastics stamina benchmark re-test

General Prep
2 Sets, For Quality
10 Bend and Bows
10 Torso Rotations
10 PVC Pipe Passovers
5/5 PVC Pipe Around the Worlds
:20/:20 PVC Pipe Prayer Stretch
Specific Prep
2 Sets, with Empty Barbell
3 Hang Snatch Pull
3 Hang Snatch High Pull
3 Hang Muscle Snatch
3 Hang Power Snatch
3 Overhead Squats
5 Box Jumps

Strength
Snatch Complex
Every 2:00 x 5 Sets
Snatch Pull + Hang Power Snatch
Rest 10 seconds
2 Squat Snatch
Level 2:
As prescribed
Level 1:
Every 2:00 x 5 Sets
Hang Snatch Pull + Hang Power Snatch + 2 Overhead Squats

Workout
***YOU DO NOT HAVE TO OVERHEAD SQUAT IF YOU STRUGGLE WITH THAT MOVEMENT! FRONT SQUAT OR BACK SQUAT IF YOU WANT
“Red Pill or Blue Pill”
5 Sets: For Time
10 Power Snatch
10 Box Jump Overs
10 Overhead Squats
Rest 1:00 b/t sets
Barbell: 95/65lb, 43/30kg
Box Height: 24/20in

Level 2:
5 Sets: For Time
10 Power Snatch
10 Box Jump Overs
10 Overhead Squats
Rest 1:00 b/t sets
Barbell: 75/55lb, 34/25kg
Box Height: 24/20in

Level 1:
5 Sets: For Time
10 Hang Power Snatch
10 Box Step-Ups
10 Back Squats
Rest 1:00 b/t sets

Barbell: 45/35lb, 20/15kg
Box Height: 24/20in

Time Domain: 12-15min
Time Cap: 17min
Goal: Finish each round between 1:30–2:00; maintain a tight window across all 5 sets
Stimulus: Barbell cycling with moderate fatigue and fast transitions
RPE: 8/10
Primary Objective: Cycle the barbell efficiently—unbroken or strategic quick breaks to stay consistent each round.
Secondary Objective: Maintain steady footwork across the box to reduce fatigue bleed into the overhead squats.
Workout Strategy:
Approach each round as a controlled sprint. Choose a barbell weight that allows for at least 6–10 unbroken reps on the power snatches and ideally an unbroken set on the overhead squats. Transitions between movements should be immediate—no wasted time. Step down on the box jump overs to conserve energy and keep rhythm. Maintain a strong, braced position on the overhead squats, focusing on shoulder stability and midline engagement. Use the 1:00 rest wisely, breathe deep, shake out the legs, and reset your grip. The goal is consistency across all five sets, not a blowout first round followed by a fade.
Movement Modifications:

Overhead Squats: Modify to front squats, dumbbell overhead squats, or reduce load if mobility/stability is a limiting factor.

Power Snatch: Scale load or adjust to hang power snatches or single-arm dumbbell snatches.

Box Jump Overs: Step-ups or step-overs for athletes with impact or knee/ankle limitations; adjust box height as needed.

Keep it simple today.
Two longer challenging partner workouts.

16-Min AMRAP (split reps as needed):
30 Calorie Row
20 Toes-to-Bar
10 Clean & Jerks (185/135)

Workout 2
18 Minute Amrap, you go, I go- one partner finished one full round then the other goes
200m Run
8 Deadlifts 225/155
6 Burpees over bar
1 Rope Climb

8am Teams of 3
35 Minute Amrap
60 Cal Row
60 Cal Ski
1200M run (200m intervals, rotate through team until each person has run twice)
****Between each movement do 30 burpees


9am
1:30 Row
–
2 Sets
5/5 Single Arm Dumbbell Deadlifts
10 Alternating Single Arm Dumbbell Swings
10 Russian Twists
10 second Hollow Hold
5/5 Pendulum Lunges

Conditioning:
4 Rounds for Time
500m Row
100ft (30m) Dual Dumbbell Walking Lunges
20 Lateral Burpees over Dumbbells

Dumbbells: 2 x 35/25lb, 15/12kg

Primary Objective: Complete each round in under 6:00 minutes
Secondary Objective: Complete the lunges in unbroken 25ft (7.5m Segments)

Stimulus: Muscular Endurance /Steady State Grinder
RPE: 8/10

3 Sets: For Quality
200m Run
5/5 World’s Greatest Stretch
8 Single Arm Dumbbell Press + 50ft (15m) Single Arm Overhead Carry (Right)
8 Single Arm Dumbbell Press + 50ft (15m) Single Arm Overhead Carry (Left)
5 Up Downs
:20 second Nose to Wall Handstand Hold

strength
Push Press
10:00 EMOM
3 Reps @ 65-70% of 1RM
Level 2:
As prescribed
Level 1:
Push Press
10:00 EMOM
5 Reps @ Moderate Load
Masters 55+:
As prescribed

workout
3 Rounds for Time
4 Wall Walks
400m Run
12 Single Arm Dumbbell Hang Clean and Jerk
16 Dumbbell Facing Burpees
Dumbbell: 50/35lb, 22.5/15kg

Level 2:
3 Rounds for Time
3 Wall Walks
400m Run
12 Single Arm Dumbbell Hang Clean and Jerk
16 Lateral Dumbbell Burpees
Dumbbell: 35/25lb, 15/12kg

Level 1:
3 Rounds for Time
3 Wall Walks to 30in from Wall
200m Run
12 Single Arm Dumbbell Hang Clean and Jerk
12 Lateral Dumbbell Burpees
Dumbbell: 25/15lb, 12/7kg

Masters 55+:
3 Rounds for Time
3 Wall Walks to 20in from wall
400m Run
12 Single Arm Dumbbell Hang Clean and Jerk
12 Lateral Dumbbell Burpees

Dumbbell: 30/20lb, 14/9kg

Mobility + Body Heat
20/20 Lateral and Medial Line Hops
10 Alternating Scorpions
10 Down Dog to Up Dogs (Pausing 1-2 sec at each position)
10 Alternating Active Pigeon Stretch
General Prep
2 Sets
20 Double Unders or 35 Single Unders
5 Hang Muscle Snatch
5 Hang Power Snatch
8 Bar Kip Swings
4 jumping pull ups with controlled eccentric

Build to Working Loads on the Power Snatch over 2-3 minutes, then get into the Bar Muscle-Up Progression
Gymnastics Skill Session

10 minutes or so prepping for Bar Muscle-Ups and Going over Progressions
Bar Muscle-Up Skill Progressions

Workout
“Guano Madness”

20:00 AMRAP
45 Double Unders
9 Power Snatch
5 Bar Muscle-Ups
Barbell: 115/75lb, 52/34kg

Level 2:
20:00 AMRAP
45 Double Unders
9 Power Snatch
5 Banded Bar Muscle-Ups or Burpee Pull-Ups
Barbell: 95/65lb, 43/30kg

Level 1:
20:00 AMRAP
60 Single Unders
9 Hang Power Snatch
5 Burpee Jumping Pull-Ups
Barbell: 65/45lb, 30/20kg

Masters 55+:
20:00 AMRAP
45 Double Unders
9 Power Snatch
3 Bar Muscle-Ups
Barbell: 75/55lb, 34/25kg


Goal: 7+ Rounds

Stimulus: Grinder Pacing Focused Workout / Barbell Cycling and High Gymnastics
RPE: 8/10

Primary Objective: Maintain a pace as close to 2:00-2:30 a round as possible
Secondary Objective: Keep the Bar Muscle-Ups to 2 sets or less.

Workout Strategy:
Pacing is key in this 20:00 AMRAP. Start each round smooth and relaxed on the double unders—unbroken is ideal, but quick breaks won’t hurt if it keeps your heart rate down. Move into the power snatches with quick singles as the suggested style to tackle this one today. If athletes choose to touch and go, we should suggest only small quick sets of 3 to keep grip fatigue to a low. The barbell weight is moderate, so efficiency matters more than speed. For the bar muscle-ups, break them early if needed to avoid failure, fast singles or small sets can keep you moving. Set a goal to maintain steady round times and avoid big drop-offs late in the workout. Think of this as a rhythm workout, find yours early and stay in it.

Movement Modifications:
Double Unders: Adjust to 25 Double Unders or 60 Single Unders
Power Snatch: Adjust load first and then secondary adjust to a Hang Power Snatch
Bar Muscle-Ups: Lets adjust to Burpee Pull-Ups as the primary modification today, but we could also move to Banded Bar Muscle-Ups, or stay with a strict modification as 5 Strict Pull-Ups + 5 Strict Dips.