04/09/25 Thursday Workout of the Day

Warm-Up Flow

General Prep

2:00 Cardio Choice

-

2 Sets

10 PVC Pipe Passthroughs

10 PVC Pipe Around the Worlds

:15/:15 PVC Pipe Prayer Stretch

2 Wall Walks + 10 sec Wall Facing Handstand Hold

:30 Jump Rope

Snatch Primer

w/PVC

3 Dip Shrug High Pull

3 High Hang Muscle Snatch

3 Overhead Squat

3 Snatch Balance

-

w/empty barbell

3 Dip Shrug High Pull

3 High Hang Muscle Snatch

3 Overhead Squat

3 Snatch Balance

2 x 3 Position Power Snatch (Hang + Low Hang + Floor)

Weightlifting

Power Snatch

Every 90 seconds x 10 Sets

2 Snatch Pulls

1 Power Snatch

-rest :15-

1 Power Snatch

4 Sets @ 70-80%

3 Sets @ 80+%

3 Sets @ 85%

% is Based on 1RM Power Snatch

Secondary Warm-Up / Workout Primer

2-3 Sets

5 Pike Push-Ups / Box Piked Handstand Push-Ups or Strict Handstand Push-Ups

3 Snatch @ Working Loads

15 Double Unders or 25 Single Unders

Workout of the Day

“Salt Burn”

10:00 AMRAP

5 Strict Handstand Push-Ups

5 Power Snatch

25 Double Unders/50 Single Unders

Barbell: 50/35kg

Stimulus and Objectives:Goal: 5–7+ rounds

Score: Rounds + Reps

RPE: 8/10

Stimulus: Barbell Cycling and Upper Body Interference

Primary Objective: Maintain consistent, composed sets on strict gymnastics while holding smooth barbell cycling.

Secondary Objective: Avoid missed reps and maintain flow between transitions, especially on jump rope.

RX+: 

Barbell: 70/48kg

Deficit SHSPU: 2.5/1.5in

Level 2:

5 Box Pike Handstand Push-Ups (Feet)

5 Power Snatch 43/30kg

25 Double Unders or 40 Single Under

Level 1:

5 Dumbbell Push Press 2 x 12.5/7.5kg or 5 Box Pike Handstand Push-Ups (Knees)

5 Hang Power Snatch 20/15kg bar

35 Single Unders

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

5 Sets: For Quality

:30 Wall Facing Handstand Hold

10/10 Single Arm Dumbbell Row

:30 Weighted Sorenson Hold