22:00 AMRAP with a Partner
30 Kettlebell Swings 53/35
30 Pushups
30 Calorie Row
30 Abmat Situps
30 Wall Ball Shots 20/14
RX+: KBS 70/53; GHD Situps
For Time,
3 rounds of:
200 M Run
7 Dumbbell Thrusters@35/25
7 Devils Press
10 Burpee Box Jump Overs@24/20
7 Devils Press
7 Dumbbell Thrusters
200 M Run
rest 1:30 after each rd
RX+ 50/35
Box 30/24
General Warm-Up
400m Run
20/15 Calorie Row
10 Tempo Air Squats
20 Plank Shoulder Taps
10 Scapular Pull-Ups
10 Ring Rows
Specific Warm-Up
2 Rounds
5 Pull-Ups or Pull-Up Modification (Strict Banded / Jumping / Ring Row)
7/5 Push-Ups or Modification (Elevated / Kneeling)
10 Air Squats
100ft (30m) Farmers Carry @ Warm-Up Loads (R1) / Working Loads (R2)
Primer
1 Sets:
150m Run at working pace
5 Pull-Ups + 7/5 Push-Ups + 10 Air Squats
12/9 Calorie Row
100ft (30m) Farmers Carry at working loads
Use this to confirm carry load and station flow before "Spirit of the Games" begins.
24:00 EMOM
Minute 1: 150m Run
Minute 2: 1 Round "Strict Cindy" (5 Pull-Ups, 7 Push-Ups, 10 Air Squats)
Minute 3: 15/12 Calorie Row
Minute 4: 150ft (45m) Farmers Carry
Score = Rounds + Reps Completed
Kettlebell Farmers Carry: 2 x 70/53lb (32/24kg)
Goals: Complete all 24 rounds with 10-15 seconds to spare each minute
Stimulus: Muscular Stamina and Aerobic Endurance
RPE: 6/10
Primary Objective: Complete each movement within the working minute with 10-15 seconds remaining, maintaining a consistent and repeatable station-to-station flow across all six full rotations.
Secondary Objective: Hold a genuine RPE of 6/10 throughout, resisting the urge to push in early rounds and maintaining the same output in round six that was present in round one.
Level 2:
Minute 1: 150m Run
Minute 2: 5 Strict Banded Pull-Ups, 7 Push-Ups, 10 Air Squats
Minute 3: 12/9 Calorie Row
Minute 4: 150ft (45m) Farmers Carry: 2 x 53/35lb (24/16kg)
Level 1:
Minute 1: 100m Run
Minute 2: 5 Ring Rows + 7 Elevated Push-Ups or Kneeling Push-Ups + 10 Air Squats
Minute 3: 10/8 Calorie Row
Minute 4: 100ft (30m) Farmers Carry: 2 x 35/26lb (16/12kg)
Masters 55+:
Minute 1: 100m Run
Minute 2: 5 Strict Banded Pull-Ups or Ring Rows, 7 Push-Ups, 10 Air Squats
Minute 3: 12/9 Calorie Row
Minute 4: 150ft (45m) Farmers Carry: 2 x 53/35lb (24/16kg)
Competitor:
Minute 1: 200m Run
Minute 2: 1 Round "Strict Chest to Bar Cindy"
Minute 3: 18/14 Calorie Row
Minute 4: 150ft (45m) Farmers Carry: 2 x 70/53lb (32/24kg)
Goal: Complete all 24 rounds with 10 or more seconds remaining each minute
Hotel Gym / Travel:
Minute 1: 150m Run or :45 Hard Bike
Minute 2: 5 Pull-Ups or Ring Rows, 7 Push-Ups, 10 Air Squats
Minute 3: 1:00 Max Calorie Bike or 150m Run
Minute 4: 150ft (45m) Dumbbell Farmers Carry, heaviest available
For Quality:
3 Sets
:45 Seated Forward Fold with Reach
:45 Doorway or Banded Chest Opener
10 Slow Glute Bridges with a Pause at the Top
For Quality:
5 Sets:
12 Strict Matador Dips
12 Pendlay Row
Use moderate load for the row that allows for good control through the whole range. Light load if possible for the dips.
General Warm-Up
2:00 Cardio Choice
-
10 PVC Pass-Throughs
10/10 PVC Around the Worlds
:15/:15 PVC Pipe Prayer Stretch
10 Alternating Scorpions
10 Alternating Iron Cross Stretch
:20 Extended Plank Reverse Bridge
Specific Prep
15/11 Calorie Echo
2 x Empty Barbell
3 Hang High Pull
3 Hang Muscle Snatch
3 Overhead Squat
-
2-3 x With Light Loads
Snatch Lift Off
Slow Pull Power Snatch
Overhead Squat
Squat Snatch
-
Then build to 75% (Starting Loads)
We are working off an estimated or most recent 1RM Snatch for the day. These are wave loads designed to allow clean, consistent reps that build confidence and mechanical quality heading into a 1RM test in two weeks. Each set should feel snappy: a strong pull, an aggressive turnover, and a quality catch with a confident punch into the receiving position.
Modifications:
Level 1: Every 2:00 x 6 Sets, 3 Hang Power Snatch + 1 Overhead Squat, Building Technical Precision and Quality
Hotel Gym / Travel: Every 2:00 x 6 Sets, 3/3 Dumbbell Squat Snatch, For Load
3:00 AMRAP
15/11 Calorie Echo Bike
10 Power Snatches
Max Bar Facing Burpees
1:00 Rest b/t sets
Repeat Until 50 Bar Facing Burpees or 15:00 Time Cap
Time Cap: 15:00 (4 Rounds)
Score = Time to Complete 50 Bar Facing Burpees. If not completed 1 Rep = 1 Second added to 15:00 Time Clock.
Barbell: 95/65lb (43/30kg)
Goals: Complete in 3-4 Rounds (11:00-15:00)
Stimulus: Quad Burn / Leg Stamina / Barbell Cycling
RPE: 9/10
Primary Objective: Complete all Power Snatches unbroken while maintaining a strong, sustainable pace on the Echo Bike.
Secondary Objective: Finish the Echo Bike and Power Snatches by the 1:30 mark each round, leaving at least half of the interval to accumulate Bar Facing Burpees.
Level 2:
3:00 AMRAP
15/11 Calorie Echo Bike
10 Power Snatches
Max Bar Facing Burpees
1:00 Rest, Continue until 45 Burpees
Barbell: 75/55lb (34/25kg)
Level 1:
3:00 AMRAP
12/9 Calorie Echo Bike
8 Hang Power Snatches
Max Burpees (lateral step-over bar)
1:00 Rest, Continue until 40 Burpees
Barbell: 45/35lb (20/16kg)
Masters 55+:
3:00 AMRAP
12/9 Calorie Echo Bike
10 Power Snatches
Max Bar Facing Burpees
1:00 Rest, Continue until 40 Burpees
Barbell: 75/55lb (34/25kg)
Competitor:
3:00 AMRAP
18/13 Calorie Echo Bike
10 Power Snatches
Max Bar Facing Burpees
1:00 Rest, Continue until 50 Bar Facing Burpees
Barbell: 115/75lb (52/34kg)
Hotel Gym / Travel:
3:00 AMRAP
200m Run
12 Dumbbell Power Snatches (alternating)
Max Dumbbell Facing Burpees
1:00 Rest, Continue until 50 Burpees
Dumbbell: 50/35lb (22.5/16kg)
Big Class Option:
Stagger athletes on the Bike, allowing for 1:00 Delays. This will allow for 4 Groups to hit the workout.
For Quality:
4 Sets
6/side Thread the Needle
:45 Sphinx Pose
6 Thoracic Extension on Roller (3 sec pause at top)
Intent: Restore passive thoracic extension and rotation after overhead loading or pressing volume.
For Quality
3 Sets:
8/8 Dumbbell Suitcase Deficit Split Squat
8/8 Rear Foot Elevated RDL Moderate
3 Sets:
:20/:20 Single Leg Wall Sit @ Parallel
General Warm-Up
2:00 Cardio Choice
-
10 PVC Pass-Throughs
10/10 PVC Around the Worlds
:15/:15 PVC Pipe Prayer Stretch
10 Alternating Scorpions
10 Alternating Iron Cross Stretch
:20 Extended Plank Reverse Bridge
Specific Prep
15/11 Calorie Echo
2 x Empty Barbell
3 Hang High Pull
3 Hang Muscle Snatch
3 Overhead Squat
-
2-3 x With Light Loads
Snatch Lift Off
Slow Pull Power Snatch
Overhead Squat
Squat Snatch
-
Then build to 75% (Starting Loads)
We are working off an estimated or most recent 1RM Snatch for the day. These are wave loads designed to allow clean, consistent reps that build confidence and mechanical quality heading into a 1RM test in two weeks. Each set should feel snappy: a strong pull, an aggressive turnover, and a quality catch with a confident punch into the receiving position.
Modifications:
Level 1: Every 2:00 x 6 Sets, 3 Hang Power Snatch + 1 Overhead Squat, Building Technical Precision and Quality
Hotel Gym / Travel: Every 2:00 x 6 Sets, 3/3 Dumbbell Squat Snatch, For Load
3:00 AMRAP
15/11 Calorie Echo Bike
10 Power Snatches
Max Bar Facing Burpees
1:00 Rest b/t sets
Repeat Until 50 Bar Facing Burpees or 15:00 Time Cap
Time Cap: 15:00 (4 Rounds)
Score = Time to Complete 50 Bar Facing Burpees. If not completed 1 Rep = 1 Second added to 15:00 Time Clock.
Barbell: 95/65lb (43/30kg)
Goals: Complete in 3-4 Rounds (11:00-15:00)
Stimulus: Quad Burn / Leg Stamina / Barbell Cycling
RPE: 9/10
Primary Objective: Complete all Power Snatches unbroken while maintaining a strong, sustainable pace on the Echo Bike.
Secondary Objective: Finish the Echo Bike and Power Snatches by the 1:30 mark each round, leaving at least half of the interval to accumulate Bar Facing Burpees.
Level 2:
3:00 AMRAP
15/11 Calorie Echo Bike
10 Power Snatches
Max Bar Facing Burpees
1:00 Rest, Continue until 45 Burpees
Barbell: 75/55lb (34/25kg)
Level 1:
3:00 AMRAP
12/9 Calorie Echo Bike
8 Hang Power Snatches
Max Burpees (lateral step-over bar)
1:00 Rest, Continue until 40 Burpees
Barbell: 45/35lb (20/16kg)
Masters 55+:
3:00 AMRAP
12/9 Calorie Echo Bike
10 Power Snatches
Max Bar Facing Burpees
1:00 Rest, Continue until 40 Burpees
Barbell: 75/55lb (34/25kg)
Competitor:
3:00 AMRAP
18/13 Calorie Echo Bike
10 Power Snatches
Max Bar Facing Burpees
1:00 Rest, Continue until 50 Bar Facing Burpees
Barbell: 115/75lb (52/34kg)
Hotel Gym / Travel:
3:00 AMRAP
200m Run
12 Dumbbell Power Snatches (alternating)
Max Dumbbell Facing Burpees
1:00 Rest, Continue until 50 Burpees
Dumbbell: 50/35lb (22.5/16kg)
Big Class Option:
Stagger athletes on the Bike, allowing for 1:00 Delays. This will allow for 4 Groups to hit the workout.
For Quality:
4 Sets
6/side Thread the Needle
:45 Sphinx Pose
6 Thoracic Extension on Roller (3 sec pause at top)
Intent: Restore passive thoracic extension and rotation after overhead loading or pressing volume.
For Quality
3 Sets:
8/8 Dumbbell Suitcase Deficit Split Squat
8/8 Rear Foot Elevated RDL Moderate
3 Sets:
:20/:20 Single Leg Wall Sit @ Parallel
General Warm-Up
2:00 Cardio Choice
-
10 PVC Pass-Throughs
10/10 PVC Around the Worlds
:15/:15 PVC Pipe Prayer Stretch
10 Alternating Scorpions
10 Alternating Iron Cross Stretch
:20 Extended Plank Reverse Bridge
Specific Prep
15/11 Calorie Echo
2 x Empty Barbell
3 Hang High Pull
3 Hang Muscle Snatch
3 Overhead Squat
-
2-3 x With Light Loads
Snatch Lift Off
Slow Pull Power Snatch
Overhead Squat
Squat Snatch
-
Then build to 75% (Starting Loads)
We are working off an estimated or most recent 1RM Snatch for the day. These are wave loads designed to allow clean, consistent reps that build confidence and mechanical quality heading into a 1RM test in two weeks. Each set should feel snappy: a strong pull, an aggressive turnover, and a quality catch with a confident punch into the receiving position.
Modifications:
Level 1: Every 2:00 x 6 Sets, 3 Hang Power Snatch + 1 Overhead Squat, Building Technical Precision and Quality
Hotel Gym / Travel: Every 2:00 x 6 Sets, 3/3 Dumbbell Squat Snatch, For Load
3:00 AMRAP
15/11 Calorie Echo Bike
10 Power Snatches
Max Bar Facing Burpees
1:00 Rest b/t sets
Repeat Until 50 Bar Facing Burpees or 15:00 Time Cap
Time Cap: 15:00 (4 Rounds)
Score = Time to Complete 50 Bar Facing Burpees. If not completed 1 Rep = 1 Second added to 15:00 Time Clock.
Barbell: 95/65lb (43/30kg)
Goals: Complete in 3-4 Rounds (11:00-15:00)
Stimulus: Quad Burn / Leg Stamina / Barbell Cycling
RPE: 9/10
Primary Objective: Complete all Power Snatches unbroken while maintaining a strong, sustainable pace on the Echo Bike.
Secondary Objective: Finish the Echo Bike and Power Snatches by the 1:30 mark each round, leaving at least half of the interval to accumulate Bar Facing Burpees.
Level 2:
3:00 AMRAP
15/11 Calorie Echo Bike
10 Power Snatches
Max Bar Facing Burpees
1:00 Rest, Continue until 45 Burpees
Barbell: 75/55lb (34/25kg)
Level 1:
3:00 AMRAP
12/9 Calorie Echo Bike
8 Hang Power Snatches
Max Burpees (lateral step-over bar)
1:00 Rest, Continue until 40 Burpees
Barbell: 45/35lb (20/16kg)
Masters 55+:
3:00 AMRAP
12/9 Calorie Echo Bike
10 Power Snatches
Max Bar Facing Burpees
1:00 Rest, Continue until 40 Burpees
Barbell: 75/55lb (34/25kg)
Competitor:
3:00 AMRAP
18/13 Calorie Echo Bike
10 Power Snatches
Max Bar Facing Burpees
1:00 Rest, Continue until 50 Bar Facing Burpees
Barbell: 115/75lb (52/34kg)
Hotel Gym / Travel:
3:00 AMRAP
200m Run
12 Dumbbell Power Snatches (alternating)
Max Dumbbell Facing Burpees
1:00 Rest, Continue until 50 Burpees
Dumbbell: 50/35lb (22.5/16kg)
Big Class Option:
Stagger athletes on the Bike, allowing for 1:00 Delays. This will allow for 4 Groups to hit the workout.
For Quality:
4 Sets
6/side Thread the Needle
:45 Sphinx Pose
6 Thoracic Extension on Roller (3 sec pause at top)
Intent: Restore passive thoracic extension and rotation after overhead loading or pressing volume.
For Quality
3 Sets:
8/8 Dumbbell Suitcase Deficit Split Squat
8/8 Rear Foot Elevated RDL Moderate
3 Sets:
:20/:20 Single Leg Wall Sit @ Parallel
General Warm-Up
2:00 Cardio Choice
-
10 PVC Pass-Throughs
10/10 PVC Around the Worlds
:15/:15 PVC Pipe Prayer Stretch
10 Alternating Scorpions
10 Alternating Iron Cross Stretch
:20 Extended Plank Reverse Bridge
Specific Prep
15/11 Calorie Echo
2 x Empty Barbell
3 Hang High Pull
3 Hang Muscle Snatch
3 Overhead Squat
-
2-3 x With Light Loads
Snatch Lift Off
Slow Pull Power Snatch
Overhead Squat
Squat Snatch
-
Then build to 75% (Starting Loads)
We are working off an estimated or most recent 1RM Snatch for the day. These are wave loads designed to allow clean, consistent reps that build confidence and mechanical quality heading into a 1RM test in two weeks. Each set should feel snappy: a strong pull, an aggressive turnover, and a quality catch with a confident punch into the receiving position.
Modifications:
Level 1: Every 2:00 x 6 Sets, 3 Hang Power Snatch + 1 Overhead Squat, Building Technical Precision and Quality
Hotel Gym / Travel: Every 2:00 x 6 Sets, 3/3 Dumbbell Squat Snatch, For Load
3:00 AMRAP
15/11 Calorie Echo Bike
10 Power Snatches
Max Bar Facing Burpees
1:00 Rest b/t sets
Repeat Until 50 Bar Facing Burpees or 15:00 Time Cap
Time Cap: 15:00 (4 Rounds)
Score = Time to Complete 50 Bar Facing Burpees. If not completed 1 Rep = 1 Second added to 15:00 Time Clock.
Barbell: 95/65lb (43/30kg)
Goals: Complete in 3-4 Rounds (11:00-15:00)
Stimulus: Quad Burn / Leg Stamina / Barbell Cycling
RPE: 9/10
Primary Objective: Complete all Power Snatches unbroken while maintaining a strong, sustainable pace on the Echo Bike.
Secondary Objective: Finish the Echo Bike and Power Snatches by the 1:30 mark each round, leaving at least half of the interval to accumulate Bar Facing Burpees.
Level 2:
3:00 AMRAP
15/11 Calorie Echo Bike
10 Power Snatches
Max Bar Facing Burpees
1:00 Rest, Continue until 45 Burpees
Barbell: 75/55lb (34/25kg)
Level 1:
3:00 AMRAP
12/9 Calorie Echo Bike
8 Hang Power Snatches
Max Burpees (lateral step-over bar)
1:00 Rest, Continue until 40 Burpees
Barbell: 45/35lb (20/16kg)
Masters 55+:
3:00 AMRAP
12/9 Calorie Echo Bike
10 Power Snatches
Max Bar Facing Burpees
1:00 Rest, Continue until 40 Burpees
Barbell: 75/55lb (34/25kg)
Competitor:
3:00 AMRAP
18/13 Calorie Echo Bike
10 Power Snatches
Max Bar Facing Burpees
1:00 Rest, Continue until 50 Bar Facing Burpees
Barbell: 115/75lb (52/34kg)
Hotel Gym / Travel:
3:00 AMRAP
200m Run
12 Dumbbell Power Snatches (alternating)
Max Dumbbell Facing Burpees
1:00 Rest, Continue until 50 Burpees
Dumbbell: 50/35lb (22.5/16kg)
Big Class Option:
Stagger athletes on the Bike, allowing for 1:00 Delays. This will allow for 4 Groups to hit the workout.
For Quality:
4 Sets
6/side Thread the Needle
:45 Sphinx Pose
6 Thoracic Extension on Roller (3 sec pause at top)
Intent: Restore passive thoracic extension and rotation after overhead loading or pressing volume.
For Quality
3 Sets:
8/8 Dumbbell Suitcase Deficit Split Squat
8/8 Rear Foot Elevated RDL Moderate
3 Sets:
:20/:20 Single Leg Wall Sit @ Parallel
General Warm-Up
2:00 Cardio Choice
-
10 PVC Pass-Throughs
10/10 PVC Around the Worlds
:15/:15 PVC Pipe Prayer Stretch
10 Alternating Scorpions
10 Alternating Iron Cross Stretch
:20 Extended Plank Reverse Bridge
Specific Prep
15/11 Calorie Echo
2 x Empty Barbell
3 Hang High Pull
3 Hang Muscle Snatch
3 Overhead Squat
-
2-3 x With Light Loads
Snatch Lift Off
Slow Pull Power Snatch
Overhead Squat
Squat Snatch
-
Then build to 75% (Starting Loads)
We are working off an estimated or most recent 1RM Snatch for the day. These are wave loads designed to allow clean, consistent reps that build confidence and mechanical quality heading into a 1RM test in two weeks. Each set should feel snappy: a strong pull, an aggressive turnover, and a quality catch with a confident punch into the receiving position.
Modifications:
Level 1: Every 2:00 x 6 Sets, 3 Hang Power Snatch + 1 Overhead Squat, Building Technical Precision and Quality
Hotel Gym / Travel: Every 2:00 x 6 Sets, 3/3 Dumbbell Squat Snatch, For Load
3:00 AMRAP
15/11 Calorie Echo Bike
10 Power Snatches
Max Bar Facing Burpees
1:00 Rest b/t sets
Repeat Until 50 Bar Facing Burpees or 15:00 Time Cap
Time Cap: 15:00 (4 Rounds)
Score = Time to Complete 50 Bar Facing Burpees. If not completed 1 Rep = 1 Second added to 15:00 Time Clock.
Barbell: 95/65lb (43/30kg)
Goals: Complete in 3-4 Rounds (11:00-15:00)
Stimulus: Quad Burn / Leg Stamina / Barbell Cycling
RPE: 9/10
Primary Objective: Complete all Power Snatches unbroken while maintaining a strong, sustainable pace on the Echo Bike.
Secondary Objective: Finish the Echo Bike and Power Snatches by the 1:30 mark each round, leaving at least half of the interval to accumulate Bar Facing Burpees.
Level 2:
3:00 AMRAP
15/11 Calorie Echo Bike
10 Power Snatches
Max Bar Facing Burpees
1:00 Rest, Continue until 45 Burpees
Barbell: 75/55lb (34/25kg)
Level 1:
3:00 AMRAP
12/9 Calorie Echo Bike
8 Hang Power Snatches
Max Burpees (lateral step-over bar)
1:00 Rest, Continue until 40 Burpees
Barbell: 45/35lb (20/16kg)
Masters 55+:
3:00 AMRAP
12/9 Calorie Echo Bike
10 Power Snatches
Max Bar Facing Burpees
1:00 Rest, Continue until 40 Burpees
Barbell: 75/55lb (34/25kg)
Competitor:
3:00 AMRAP
18/13 Calorie Echo Bike
10 Power Snatches
Max Bar Facing Burpees
1:00 Rest, Continue until 50 Bar Facing Burpees
Barbell: 115/75lb (52/34kg)
Hotel Gym / Travel:
3:00 AMRAP
200m Run
12 Dumbbell Power Snatches (alternating)
Max Dumbbell Facing Burpees
1:00 Rest, Continue until 50 Burpees
Dumbbell: 50/35lb (22.5/16kg)
Big Class Option:
Stagger athletes on the Bike, allowing for 1:00 Delays. This will allow for 4 Groups to hit the workout.
For Quality:
4 Sets
6/side Thread the Needle
:45 Sphinx Pose
6 Thoracic Extension on Roller (3 sec pause at top)
Intent: Restore passive thoracic extension and rotation after overhead loading or pressing volume.
For Quality
3 Sets:
8/8 Dumbbell Suitcase Deficit Split Squat
8/8 Rear Foot Elevated RDL Moderate
3 Sets:
:20/:20 Single Leg Wall Sit @ Parallel
General Warm-Up
2:00 Cardio Choice
-
10 PVC Pass-Throughs
10/10 PVC Around the Worlds
:15/:15 PVC Pipe Prayer Stretch
10 Alternating Scorpions
10 Alternating Iron Cross Stretch
:20 Extended Plank Reverse Bridge
Specific Prep
15/11 Calorie Echo
2 x Empty Barbell
3 Hang High Pull
3 Hang Muscle Snatch
3 Overhead Squat
-
2-3 x With Light Loads
Snatch Lift Off
Slow Pull Power Snatch
Overhead Squat
Squat Snatch
-
Then build to 75% (Starting Loads)
We are working off an estimated or most recent 1RM Snatch for the day. These are wave loads designed to allow clean, consistent reps that build confidence and mechanical quality heading into a 1RM test in two weeks. Each set should feel snappy: a strong pull, an aggressive turnover, and a quality catch with a confident punch into the receiving position.
Modifications:
Level 1: Every 2:00 x 6 Sets, 3 Hang Power Snatch + 1 Overhead Squat, Building Technical Precision and Quality
Hotel Gym / Travel: Every 2:00 x 6 Sets, 3/3 Dumbbell Squat Snatch, For Load
3:00 AMRAP
15/11 Calorie Echo Bike
10 Power Snatches
Max Bar Facing Burpees
1:00 Rest b/t sets
Repeat Until 50 Bar Facing Burpees or 15:00 Time Cap
Time Cap: 15:00 (4 Rounds)
Score = Time to Complete 50 Bar Facing Burpees. If not completed 1 Rep = 1 Second added to 15:00 Time Clock.
Barbell: 95/65lb (43/30kg)
Goals: Complete in 3-4 Rounds (11:00-15:00)
Stimulus: Quad Burn / Leg Stamina / Barbell Cycling
RPE: 9/10
Primary Objective: Complete all Power Snatches unbroken while maintaining a strong, sustainable pace on the Echo Bike.
Secondary Objective: Finish the Echo Bike and Power Snatches by the 1:30 mark each round, leaving at least half of the interval to accumulate Bar Facing Burpees.
Level 2:
3:00 AMRAP
15/11 Calorie Echo Bike
10 Power Snatches
Max Bar Facing Burpees
1:00 Rest, Continue until 45 Burpees
Barbell: 75/55lb (34/25kg)
Level 1:
3:00 AMRAP
12/9 Calorie Echo Bike
8 Hang Power Snatches
Max Burpees (lateral step-over bar)
1:00 Rest, Continue until 40 Burpees
Barbell: 45/35lb (20/16kg)
Masters 55+:
3:00 AMRAP
12/9 Calorie Echo Bike
10 Power Snatches
Max Bar Facing Burpees
1:00 Rest, Continue until 40 Burpees
Barbell: 75/55lb (34/25kg)
Competitor:
3:00 AMRAP
18/13 Calorie Echo Bike
10 Power Snatches
Max Bar Facing Burpees
1:00 Rest, Continue until 50 Bar Facing Burpees
Barbell: 115/75lb (52/34kg)
Hotel Gym / Travel:
3:00 AMRAP
200m Run
12 Dumbbell Power Snatches (alternating)
Max Dumbbell Facing Burpees
1:00 Rest, Continue until 50 Burpees
Dumbbell: 50/35lb (22.5/16kg)
Big Class Option:
Stagger athletes on the Bike, allowing for 1:00 Delays. This will allow for 4 Groups to hit the workout.
For Quality:
4 Sets
6/side Thread the Needle
:45 Sphinx Pose
6 Thoracic Extension on Roller (3 sec pause at top)
Intent: Restore passive thoracic extension and rotation after overhead loading or pressing volume.
For Quality
3 Sets:
8/8 Dumbbell Suitcase Deficit Split Squat
8/8 Rear Foot Elevated RDL Moderate
3 Sets:
:20/:20 Single Leg Wall Sit @ Parallel
General Warm-Up
2:00 Cardio Choice
-
10 PVC Pass-Throughs
10/10 PVC Around the Worlds
:15/:15 PVC Pipe Prayer Stretch
10 Alternating Scorpions
10 Alternating Iron Cross Stretch
:20 Extended Plank Reverse Bridge
Specific Prep
15/11 Calorie Echo
2 x Empty Barbell
3 Hang High Pull
3 Hang Muscle Snatch
3 Overhead Squat
-
2-3 x With Light Loads
Snatch Lift Off
Slow Pull Power Snatch
Overhead Squat
Squat Snatch
-
Then build to 75% (Starting Loads)
We are working off an estimated or most recent 1RM Snatch for the day. These are wave loads designed to allow clean, consistent reps that build confidence and mechanical quality heading into a 1RM test in two weeks. Each set should feel snappy: a strong pull, an aggressive turnover, and a quality catch with a confident punch into the receiving position.
Modifications:
Level 1: Every 2:00 x 6 Sets, 3 Hang Power Snatch + 1 Overhead Squat, Building Technical Precision and Quality
Hotel Gym / Travel: Every 2:00 x 6 Sets, 3/3 Dumbbell Squat Snatch, For Load
3:00 AMRAP
15/11 Calorie Echo Bike
10 Power Snatches
Max Bar Facing Burpees
1:00 Rest b/t sets
Repeat Until 50 Bar Facing Burpees or 15:00 Time Cap
Time Cap: 15:00 (4 Rounds)
Score = Time to Complete 50 Bar Facing Burpees. If not completed 1 Rep = 1 Second added to 15:00 Time Clock.
Barbell: 95/65lb (43/30kg)
Goals: Complete in 3-4 Rounds (11:00-15:00)
Stimulus: Quad Burn / Leg Stamina / Barbell Cycling
RPE: 9/10
Primary Objective: Complete all Power Snatches unbroken while maintaining a strong, sustainable pace on the Echo Bike.
Secondary Objective: Finish the Echo Bike and Power Snatches by the 1:30 mark each round, leaving at least half of the interval to accumulate Bar Facing Burpees.
Level 2:
3:00 AMRAP
15/11 Calorie Echo Bike
10 Power Snatches
Max Bar Facing Burpees
1:00 Rest, Continue until 45 Burpees
Barbell: 75/55lb (34/25kg)
Level 1:
3:00 AMRAP
12/9 Calorie Echo Bike
8 Hang Power Snatches
Max Burpees (lateral step-over bar)
1:00 Rest, Continue until 40 Burpees
Barbell: 45/35lb (20/16kg)
Masters 55+:
3:00 AMRAP
12/9 Calorie Echo Bike
10 Power Snatches
Max Bar Facing Burpees
1:00 Rest, Continue until 40 Burpees
Barbell: 75/55lb (34/25kg)
Competitor:
3:00 AMRAP
18/13 Calorie Echo Bike
10 Power Snatches
Max Bar Facing Burpees
1:00 Rest, Continue until 50 Bar Facing Burpees
Barbell: 115/75lb (52/34kg)
Hotel Gym / Travel:
3:00 AMRAP
200m Run
12 Dumbbell Power Snatches (alternating)
Max Dumbbell Facing Burpees
1:00 Rest, Continue until 50 Burpees
Dumbbell: 50/35lb (22.5/16kg)
Big Class Option:
Stagger athletes on the Bike, allowing for 1:00 Delays. This will allow for 4 Groups to hit the workout.
For Quality:
4 Sets
6/side Thread the Needle
:45 Sphinx Pose
6 Thoracic Extension on Roller (3 sec pause at top)
Intent: Restore passive thoracic extension and rotation after overhead loading or pressing volume.
For Quality
3 Sets:
8/8 Dumbbell Suitcase Deficit Split Squat
8/8 Rear Foot Elevated RDL Moderate
3 Sets:
:20/:20 Single Leg Wall Sit @ Parallel
