General Prep, Activation, and Mobility

400m Run

1-2 Sets:
10 PVC Pipe Pass Throughs
10 PVC Pipe Around the Worlds
:15/:15 PVC Pipe Prayer Stretch
10 Hollow Rocks
10 Alternating V-Ups
10 Scapular Pull-Ups
:15 Tuck L-Hang
Specific Prep
Hang Muscle Snatch (Empty Barbell)
Hang Power Snatch (Empty Barbell)
8 Bar Kip Swings
Low Hang Muscle Snatch (Empty Barbell)
Low Hang Power Snatch (Empty Barbell)
4 Kipping Knees to Chest
4 Kipping Toe to Target or Alt Toes to Bar
4 toes to bar or scaling modification

Then Build Towards Working Loads on Barbell

“Sentinel Storm”

For Max Reps
3 Sets:
8:00 AMRAP
1000m Run
25 Toes to Bar
Max Power Snatch
Rest 4:00 b/t sets
Barbell: 115/75lb, 52/34kg

Level 2:
For Max Reps
3 Sets:
8:00 AMRAP
800m Run
20 Toes to Bar
Max Power Snatch
Rest 4:00 b/t sets
Barbell: 95/65lb, 43/30kg

Level 1:
For Max Reps
3 Sets:
8:00 AMRAP
800m Run
20 Kipping Knee Raises
Max Hang Power Snatch
Rest 4:00 b/t sets
Barbell: 75/55lb 34/25kg

Masters 55+:
For Max Reps
3 Sets:
8:00 AMRAP
800m Run
20 Toes to Bar
Max Power Snatch
Rest 4:00 b/t sets
Barbell: 95/65lb, 43/30kg

Goal: Accumulate 10–20 power snatch / set (Total of 50 Reps +/- 5-10)
Stimulus: Gritty aerobic threshold effort with midline and grip interference into high-skill barbell cycling
RPE: 9/10
Primary Objective: Maximize barbell time by pushing the run and toes-to-bar efficiently without redlining. We are looking to complete the run right around that 5:00 mark.
Secondary Objective: Maintain clean, consistent power snatch technique under fatigue—fast singles are ideal
Workout Strategy:
Each 8:00 interval is a race to earn time with the barbell. Run aggressively (~80–85% effort) to finish around the 5:00 mark, leaving time for a quick, efficient set of toes-to-bar. Break the toes-to-bar early (e.g., 10-8-7 or 15-10) to avoid grip failure. The power snatches are the key crux of this workout and how the workout is scored. Opt for fast, crisp singles with quick resets to keep moving without burnout. Use the 4:00 rest to breathe, shake out your forearms, and prepare to repeat. Consistency across sets is the primary focus. Rounds 2 and 3 will expose pacing flaws from round 1, so don’t go out too hot.
Movement Modifications:

Power Snatch: Scale weight or modify to hang power snatch (lower back limitations or newer athletes) or dumbbell snatch for shoulder or mobility restrictions.

Run: Scale distance to 800m or 600m based on time constraints or aerobic ability

Toes-to-Bar: Modify to toes-to-target, alternating toes to bar, hanging leg raises, or V-ups. We can also reduce reps to 15–20 as needed

General Prep:
3 Sets: For Quality
:30 Jump Rope
6 Inchworm Push-Ups
10 Deep Lunge Mountain Climbers
:15 Dead-Hang + :15 Active Hang
10 Ring Rows

strength/skill
Weighted Pull-Ups
Every 2:00 x 5 Sets
3 Reps for Max Load

Level 2:
5-7 Banded Strict Pull-Ups @ 31×1 Tempo

Level 1:
3 Eccentric Pull-Ups with Slow Negative
Masters 55+:
As prescribed

Workout
“Trinity”

Every 3:00 x 5 Sets
50 Double Unders
15 Dumbbell Bench Press
10 Burpee Pull-Ups
Dumbbells: 2 x 50/35lb, 22.5/15kg

Level 2:
Every 3:00 x 5 Sets
35 Double Unders
15 Dumbbell Bench Press
8 Burpee Pull-Ups
Dumbbells: 2 x 35/25lb, 15/12kg

Level 1:
Every 3:00 x 5 Sets
70 Single Unders
15 Dumbbell Bench Press
8 Burpee Jumping Pull-Ups
Dumbbells: 2 x 25/15lb, 12/7kg

Masters 55+:
Every 3:00 x 5 Sets
35 Double Unders
15 Dumbbell Bench Press
8 Burpee Pull-Ups
Dumbbells: 2 x 30/20lb, 14/9kg

Goal: Complete each round in 2:00–2:30, allowing at least :30 rest per interval
Stimulus: Upper body stamina and high-skill density with aerobic repeatability
RPE: 8/10
Primary Objective: Move through the bench press unbroken or in 2 quick sets to maintain round consistency
Secondary Objective: Control breathing during the double unders to preserve grip and push the pace on the burpee pull-ups. The goal is to complete the Burpee Pull-Ups in under 1:00.
Workout Strategy:
“Trinity” blends skill, stamina, and upper-body fatigue into a repeatable format. Begin each round with smooth, unbroken double unders. The bench press is where pacing matters—aim to go unbroken for as long as possible, especially early rounds, but don’t hesitate to go 8-7 or 9-6 if fatigue sets in. The burpee pull-ups add interference, so stay low, jump straight up, and use your hips to get over the bar cleanly. Avoid redlining too early. This piece is about keeping consistent round times and smooth transitions. Focus on breathing control during the jump rope and burpees to manage heart rate across all five sets.
Movement Modifications:

• Double Unders: Reduce to 35–40 reps, :40 of practice, or 70 Single Unders
• Dumbbell Bench Press: Lower load, reduce reps to 10–12, or sub with floor press if benches are unavailable
• Burpee Pull-Ups: Modify to burpee to target, jumping pull-ups, and / or ring rows to keep stimulus.

Preview for the week. Mondays workout below
Monday: Clean & Jerk Complex – Full barbell path development to a max for the day
Tuesday: Weighted Pull-Ups – Max strength in gymnastics pulling
Thursday: Push Press + Front Squat Alternating EMOM – Upper and Lower Body Strength Test


Conditioning Focus:
Monday: “Morpheus” – EMOM with heavy Clean & Jerks and machine output
Tuesday: “Trinity” – Pacing and stamina through mixed-modal pressing and gymnastics
Wednesday: “Sentinel Storm” – Repeat effort AMRAPs testing aerobic capacity and barbell cycling
Thursday: “Walking on the Walls” – Re-test of chipper-style sprint with gymnastics and explosive movements
Friday: “The Oracle” – Benchmark-style couplet emphasizing pulling and hinging at intensity

General Prep
1;30 bike easy

Mobility and Activation
10/10 Arm Circles (Forward / Back)
:15/:15 PVC Pipe Front Rack Stretch
10 Prone PVC Pipe Behind the Neck Presses
:20 Extended Plank Reverse Bridge
Barbell Specific Primer
3 Clean Deadlifts (Hit a quick pause at each position to the hip)
3 Position Clean Pull (High Hang, Hang, Mid-Shin)
3 Position Power Clean (High Hang, Hang, Mid-Shin)
3 Split Jerks with 1 sec Pause in the Catch
–
Then Add Loads so the barbell is off the floor
–
Perform 2-4 Sets of Full Complex, building to starting weight on the barbell.

Strength
Clean and Jerk Complex
Every 2:30 x 5 Sets
Clean Pull
Power Clean
Clean Pull
Squat Clean
Split Jerk

Level 2:
As prescribed

Level 1:
Clean Deadlift
Hang Clean Pull
Hang Power Clean
Front Squat
Split Jerk

Workout
“Morpheus”

For Load:
15:00 EMOM
Minute 1 – 15/11 Calorie Bike
Minute 2 – 2 Squat Clean & Jerk @ 90%
Minute 3 – Rest
% is Based on Heavy of the Complex for the Day

Level 2:
For Load:
15:00 EMOM
Minute 1 – 12/9 Calorie Bike
Minute 2 – 2 Squat Clean & Jerk @ 90%
Minute 3 – Rest
% is Based on Heavy of the Complex for the Day

Level 1:
For Load:
15:00 EMOM
Minute 1 – 10/7 Calorie Bike
Minute 2 – 5 Hang Power Clean and Jerk @ Controlled Loads
Minute 3 – Rest

Masters 55+
For Load:
15:00 EMOM
Minute 1 – 13/10 Calorie Bike
Minute 2 – 2-4 Clean and Jerks
Minute 3 – Rest
Can be Squat or Power

Goal: Complete each bike in under 50 seconds and hit the target goal for the Clean and Jerk as singles done 1 every 20-30 seconds.
Stimulus: Barbell Conditioning with Interference Fatigue.
RPE: 9/10
Primary Objective: Maintain technical precision on squat clean and jerks under fatigue without failed reps
Secondary Objective: Hit a consistent power output on the bike without redlining—stay just below threshold
Workout Strategy:
This is a classic interference EMOM where the bike elevates your heart rate before demanding precision on the Clean and Jerk. The goal is to hold steady calories on the bike (~1:00 effort) while leaving enough in the tank to stay composed under the bar. Choose a squat clean and jerk weight that is 90% of your top set from today’s complex. This should feel heavy but sustainable with clean footwork and receiving positions. The thought process is to hit quality singles here, with fast reset and no failed reps. Use the third minute to breathe, shake out your legs, and focus on key points to improve in the Clean and Jerk. The key to success is balance: stay aggressive on the bike without compromising barbell quality.
Movement Modifications:

Squat Clean & Jerk: Modify to Power Clean + Push jerk if mobility is a limiter, or reduce load to ensure technical consistency.

Bike: Reduce calories to 12/9 or sub with 200m run, 15/12 calorie row, or 16/12 Calorie Assault Bike if needed.

Barbell Beatdown Practice

Wod 1
5 rounds for time, 12 minute cap
14 snatches
12 synchro burpees over bar
10 ring muscle ups or 20 pull ups or 20 ring rows

Wod 2
12 minutes amrap
24 cal row
12 single arm thrusters
50 foot handstand walk or 50 foot oh walking lunch

wod 3
12 Minute Emom
1 clean each partner, add weight each round.

Baseball game tonight!!
Dont miss it
8am
Minnesota Mike is writing the workout.

9am
Warm-Up:
8:00 For Quality
1:00 Cardio Choice
10/10 Leg Swings
20 Plank Shoulder Taps
20 Glute Bridges
15 Hollow Rocks

Conditioning:
5 Sets
Station 1:
3:00 AMRAP
400m Run
-Max Calorie Echo Bike

-Rest :45 –

Station 2:
3:00 AMRAP
500/450m Ski Erg
-Max Burpee Pull-Ups

-Rest :45 –

Primary Objective: Consistency across all sets at each station.
Secondary Objective: Look to push the max rep movement of each, while maintaining consistent pacing on the buy-in movements