Monday July 27th

Weekly preview
Mondays workout below
weekly Strength
Monday Weightlifting: Snatch wave loading, Every 2:00 x 6 Sets, cycling through 70-90% across two ascending waves.
Tuesday Strength: Bench Press, Every 2:30 x 4 Sets, 5 reps at 75% with rotational accessory work between sets.
Wednesday Strength: Back Rack Reverse Lunges, Every 2:30 x 4 Sets, 10 alternating reps per set.
Friday Strength: Sumo Deadlift, Every 1:30 x 6 Sets, 4 reps at 80-85%, treated as a deload touch going into the testing phase.

Workouts
Monday "Headwinds": Repeating 3:00 AMRAP structure alternating between calorie Echo, Power Snatch, and max Bar Facing Burpees, continuing until 50 Bar Facing Burpees are completed or the 15:00 cap is reached.
Tuesday "Still Water": 15:00 EMOM rotating through calorie row, GHD sit-ups, wall walks, renegade rows, and a rest minute.
Wednesday "Rolling Thunder": 10:00 AMRAP of double unders, wall balls, and heavy farmers carry.
Thursday "Cloud Cover": Every 3:00 x 5 Sets for time, 3 rope climbs, 12 box jump overs, and 15 toes to bar.
Friday "Storm Warning": For time, 3 rounds of a 400m run followed by a descending barbell complex of hang power cleans, front squats, and thrusters.

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Monday
PART A
GENERAL WARM-UP
2:00 Cardio Choice
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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

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PART B
SPECIFIC PREP
15/11 Calorie Echo
2 x Empty Barbell
3 Hang High Pull
3 Hang Muscle Snatch
3 Overhead Squat
3 Snatch Balance
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2-3 x With Light Loads
Snatch Lift Off
Slow Pull Power Snatch
Overhead Squat
Squat Snatch
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Then build to 75% (Starting Loads)
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Snatch
Every 2:00 x 6 Sets
Set 1: 3 Reps @ 70-75%
Set 2: 2 Reps @ 75-80%
Set 3: 1 Rep @ 80-85%
Set 4: 3 Reps @ 75-80%
Set 5: 2 Reps @ 80-85%
Set 6: 1 Rep @ 85-90%

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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

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"Headwinds"
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)
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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)

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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)

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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)
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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.
Workout Strategy
"Headwinds" rewards efficiency, and every second saved on the bike and barbell becomes another rep toward 50 burpees. Push the Echo Bike with intent from the first pedal stroke, not a warm-up pace, and transition directly to the barbell without stopping. The Power Snatches should be unbroken: choose a load that allows for a smooth, cycling pull and commit to that standard from round one. Once athletes reach the burpees, the work becomes simple and uncomfortable in equal measure; the ones who press into that discomfort rather than easing off are the ones who finish in three rounds. Most athletes should expect three rounds with a strong push; a fourth round is available but signals that the bike or barbell pace needs to sharpen. Stay composed through the rest interval, get the heart rate down, and go again with the same intent.
Movement Modifications
Echo Bike: Reduce calories target / Substitute 250/220m Row or 200m Run / Ski Erg of 220/200m
Power Snatches: Reduce load before reducing reps / Hang Power Snatch / Dumbbell Power Snatch / Single Arm Alternating
Bar Facing Burpees: Lateral Burpees over the bar / Step-over Burpees / Reduce Rep Target

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