03/03/25 Monday Workout of the Day

General Movement Prep (3-5min)

2 Sets: For Quality

:30 second Jump Rope

20 Bear Plank Shoulder Taps

:20 second Extended Plank Reverse Bridge

10 Alternating Scorpion Stretch

– 

Specific Prep (4-6min)

16 Double Unders or 32 Single Unders

10 Alternating Down Dog Toe Touches

6/6 Dumbbell Hang Snatch @ Warm-Up Loads

16 Double Unders or 32 Single Unders

4-6 Pike Push-Ups

8 Alternating Dumbbell Snatch @ Warm-Up Loads

Specific Barbell Prep : Suggested Progression (4-6 min)

3 Hang Muscle Snatch

3 Low Hang Power Snatch

-Add Loads-

Practice Cycling Reps of Power Snatch for 3-5 Reps building weight to 60% of 1RM

*Coach should go through quality cycling components and bar path

Weightlifting

Every 2:00 x 5 Sets

5 Tng Power Snatch

Load: @ 65%+ of 1RM Power Snatch

Building to a Heavy for the Day

"Supernova"

12:00 AMRAP

4 Wall Facing Handstand Push-Ups

8 Alternating Dumbbell Snatch

32 Double Unders

Dumbbell: 22.5/15kg

Score = Rounds + Reps

Goal Rounds:

Target 6-8+ rounds, maintaining a consistent pace of 1:30-2:00 per round.

Stimulus:

The workout challenges skill and efficiency while keeping intensity moderate to high. Smooth transitions and controlled breathing will be key to sustaining effort throughout.

RPE: 8/10

Rx+:

12:00 AMRAP

6 Wall Facing Handstand Push-Ups

8 Alternating Dumbbell Snatch

32 Double Unders

Dumbbell: 32.5/22.5kg

Level 2: 

12:00 AMRAP

4 Handstand Push-Ups

8 Alternating Dumbbell Snatch

32 Double Unders

Dumbbell: 15/12.5kg

Level 1: 

12:00 AMRAP

4 Box Piked Handstand Push-Ups

8 Alternating Dumbbell Hang Snatch

48 Single Unders

Dumbbell: 12.5/7.5kg

Mobility

PRVN Recovery #6

1:00/1:00 Scorpion Stretch

1:00/1:00 Couch Stretch

1:00/1:00 Extended Arm Lizard Pose

1:00/1:00 Single Leg Forward Fold

1:00 Childs Pose

Optional Accessories

For Load:

5 Sets

1:00 On/1:00 Off

-Weighted Tall Plank

If you can go unbroken, add load to each set. If not, use bodyweight and focus on not breaking positions.