Wednesday June 17th

General Warm-Up
1:30 Cardio Choice
20 Lateral Line Hops
10 Banded Pass Throughs
15 Banded Pull-Aparts
5/5 Active Scorpion Stretch
5/5 World's Greatest Stretch

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Coach led Barbell warm Up
All with snatch grip

10 Power position snatch high pulls
5 Power position muscle sntach

5 Power position power snatch
5 hang postion power snatch
5 power snatch from the shin
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Building Loads to 60% prior to starting
Weightlifting: Power Snatch
Every 1:30 x 8 Sets
3 Reps
Starting at 60% and increasing to a 3RM for the day.


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Modifications:

Level 1: 3 Hang Power Snatch


Workout Prep / Primer
18 Double Unders or 36 Single Unders
6 Alternating Dumbbell Snatch
3 Lateral Burpees over the Dumbbells
Rest :30
3 Lateral Burpees over the Dumbbells
6 Alternating Dumbbell Snatch
18 Double Unders or 36 Single Unders

Use this to confirm dumbbell load and double under strategy before "Dream Within a Dream" begins.

Conditioning
"Dream Within a Dream"
For Time
Every 2:00 x 8 Sets

Sets 1-4
36 Double Unders
12 Alternating Dumbbell Snatch
9 Lateral Burpees over the Dumbbells

Sets 5-8
9 Lateral Burpees over the Dumbbells
12 Alternating Dumbbell Snatch
36 Double Unders
Score = (Sum Total Time)
Dumbbell: 50/35 lb, 22.5/15 kg


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Level 2:
Every 2:00 x 8 Sets
Sets 1-4: 36 Double Unders, 10 Alternating Dumbbell Snatch, 7 Lateral Burpees over the Dumbbells
Sets 5-8: 7 Lateral Burpees over the Dumbbells, 10 Alternating Dumbbell Snatch, 36 Double Unders
Dumbbell: 35/25 lb, 15/12 kg


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Level 1:
Every 2:00 x 8 Sets
Sets 1-4: 50 Single Unders, 8 Alternating Dumbbell Snatch, 5 Lateral Burpees over the Dumbbells
Sets 5-8: 5 Lateral Burpees over the Dumbbells, 8 Alternating Dumbbell Snatch, 50 Single Unders
Dumbbell: 25/15 lb, 12/7 kg


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Masters 55+:
Every 2:00 x 8 Sets
Sets 1-4: 30 Double Unders or 50 Single Unders, 10 Alternating Dumbbell Snatch, 7 Lateral Burpees over the Dumbbells
Sets 5-8: 7 Lateral Burpees over the Dumbbells, 10 Alternating Dumbbell Snatch, 30 Double Unders or 50 Single Unders
Dumbbell: 35/25 lb, 15/12 kg
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Objectives, Stimulus, Workout Strategy and Movement Modifications:
Goals: 1:15-1:30 per set

Stimulus: Muscular Endurance and Stamina
RPE: 8/10

Primary Objective: Complete each set in 1:15-1:30 to allow for a brief reset and controlled breath before the next set fires.
Secondary Objective: Descending split times within each series of 4 intervals, finishing stronger across both blocks.


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Workout Strategy
This is a sprint-and-reset piece, eight rounds in 16 minutes, with the expectation that each set is fast, deliberate, and done with enough margin to reset before the clock hits again. The double unders open Sets 1-4, so move through them smoothly and don't trip up trying to go too fast on the rope. The alternating dumbbell snatch should stay athletic, hips loaded, breathing on the way up. Arrive at the burpees with something left. At Set 5 the order flips, burpees come first, and that is the real test of this workout. Legs will be carrying fatigue from the first block and the burpees will feel harder than they did at the end of a set. Do not blow up on Set 5. Control the pace, get through the burpees with rhythm, and let the snatch and double unders bring you home. The goal across both blocks is the same: descend your splits, meaning Set 4 should be faster than Set 1, and Set 8 should be faster than Set 5. Athletes who go out at maximum effort on Set 1 will lose that race by Set 6.


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Modifications / Adjustments
Double Unders: 50-60 Single Unders / reduce to 24 Double Unders for athletes still developing consistency
Alternating Dumbbell Snatch: Reduce reps to 8-10 / lighten load before reducing range of motion
Lateral Burpees over the Dumbbells: Step-over burpees acceptable / reduce to 6-7 reps if needed to stay in the time window

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