01/08/25 Friday Workout of the Day

Warm-Up Flow

Body Heat & Mobility Flow

1:00 Cardio Choice

:20/:20 World’s Greatest Stretch

10/10 Arm Circles Forward & Backward

10 Air Squats

:15 Dead Hang + :15 Active Hang

:30 Wrist & Forearm Stretch (on floor)

General Prep

2 Sets:

:30 Double Unders or Single Unders

5 Hang Muscle Snatch

5 Hang Power Snatch

10 Overhead Squats

8 Scapular Pull-Ups + 8 Bar Kip Swings

Specific Barbell Primer

2 Sets w/ light loads (off the floor)

3 Muscle Snatch

3 Power Snatch

*The focus is the finish and keeping the bar close on the muscle snatch and then transferring into a fast turnover into the Power Snatch

Weightlifting

Power Snatch

Every 90 seconds x 10 Sets

Sets 1-5: 2 Power Snatch @ 75%

(Touch & Go)

Sets 6-10: 1 Power Snatch @ 80-90%

% is Based on 1RM Power Snatch

Workout of the Day

“You're Gonna Need a Bigger Boat.”

10:00 AMRAP

15 Toes to Bar

50 Double Unders

15 Overhead Squats

Barbell: 35/25kg

Stimulus and Objectives:

Score: Rounds + Reps

Goal: 4–6 Rounds

Stimulus: High-Skill Interference / Light Barbell Cycling

RPE: 8.5/10

Primary Objective: Maintain quality toe to bar sets and work into fast transitions.

Secondary Objective: Cycle OHS efficiently with controlled breathing and positioning

RX+: 

Barbell: 45/30kg

Unbroken Dubs

Level 2:

10:00 AMRAP

10 Toes to Bar

30 Double Unders

10 Overhead Squats

Barbell: 35/25kg

Level 1:

10:00 AMRAP

10 Kipping Knees to Chest

50 Single Unders 

10 Overhead Squats

Barbell:  20/15kg

Mobility

PRVN Recovery #2

1:00 Child's Pose

1:00/1:00 Low Dragon Stretch

1:00/1:00 Scorpion Stretch

:30/:30 Thread the Needle Stretch

5/5 Side Lying Thoracic Rotations

Optional Accessories

3 Sets: For Quality

15m Dual Kettlebell Overhead Carry

:30 Hollow Hold

15/15 Terminal Banded Knee Extensions