04/02/25 Tuesday Workout of the Day

General Warm-Up: (4-6 minutes)

2 Sets: For Quality

10 Bend and Bows

:15/:15 second Standing Overhead Tricep Stretch

10 Alternating Box Step-Ups

8 Scapular Pull-Ups

8 Bulgarian Ring Rows

Specific Warm-Up (4-6 minutes)

2 Sets:

3 Hang Muscle Snatch

3 Hang Muscle Clean and Press

3 Hang Power Snatch

3 Hang Power Clean and Push Jerk

4-6 Bar Kip Swings

6 Box Jumps

Specific Skill Work: (6-8 minutes)

Chest to Bar Progression

Final Prep and Transition (2-4 minutes)

Build up to working weights on Ground to Overhead

Hit 2 sets

2 G2OH (Either Snatch or Clean and Jerk)

3 Chest to Bar or Pull-Up Mod

3 Box Jumps

"I Stand Alone"

For Reps:

15:00 AMRAP

6 Ground to Overhead

9 Chest to Bar

9 Box Jumps (Step Down)

Box: 24in/20in

Barbell: 52/34kg

*Note that ground to overhead means you may clean and jerk or power snatch as you see fit today.

Score: Rounds & Reps

Goal: 7-11 Rounds

RPE: 9/10

Rx+:

For Max Reps

4 Sets

1:45 AMRAP

6 Shuttle Runs

18 Goblet Squats

Max Burpees to Target

Rest 45 seconds b/t sets

Score = Total Reps Completed

Kettlebell Load: 32/25kg

Shuttle Run = 7.5/7.5 Out and Back

Level 2:

For Reps:

15:00 AMRAP

6 Ground to Overhead

9 Pull-Ups

9 Box Jumps (Step Down)

Box: 24in/20in

Barbell: 43/30kg

Level 1:

For Reps:

15:00 AMRAP

6 Hang Power Clean and Push Jerk

9 Ring Rows

12 Alternating Box Step-Ups

Box: 24in/20in

Barbell: 20/15kg

Mobility

PRVN Recovery #2

1:00 Childs 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

For Quality:

5 Rounds

:30-:45 second Weighted Wall Sit 

Rest 30 seconds

12 Seated Good Mornings

Rest 45-60 seconds