05/06/25 Thursday Workout of the Day

Warm-Up Flow

Body Heat + Mobility

2 Sets, For Quality

10 Bend and Bows

10 Torso Rotations

10 PVC Pipe Passovers

5/5 PVC Pipe Around the Worlds

:20 second PVC Pipe Prayer Stretch

Specific Barbell Prep

3 Position Snatch Pull

3 Position Muscle Snatch

3 Position Power Snatch

3 Overhead Squats

--

Add Light Loads

-

Snatch Pull

Low Hang Power Snatch

Hang Squat Snatch

--

Build to 60%

Secondary Warm-Up After the Snatch

Adjust to working loads on the barbell. 

- 

8 Scapular Pull-Ups

8 Bar Kip Swings 

6 Kipping Pull-Ups, Jumping Pull-Ups or Banded Pull-Ups 

6 Overhead Squats @ working loads 

– 

Final Transition into the Workout

Weightlifting

Every 90 seconds x 10 Sets

Snatch Pull + Low Hang Power Snatch + Hang Squat Snatch

Starting @ 60% of the limiter for the day.

Workout of the Day

“Excellent!”

For Time

7:00 AMRAP

3-6-9-12-15....

Overhead Squat

Pull-Ups

Barbell: 52/34kg

Goal: Complete 75+ Reps (The round of 12+12... +15 Overhead Squats and beyond

Stimulus: Powerful Couplet / Complementary Movements

RPE: 9/10

RX+: 

For Time

7:00 AMRAP

3-6-9-12-15....

Overhead Squat

Chest to Bar Pull-Ups

Barbell: 61/43kg

Level 2:

For Time

7:00 AMRAP

3-6-9-12-15....

Overhead Squat

Pull-Ups

Barbell: 43/30kg

Level 1:

For Time

7:00 AMRAP

3-6-9-12-15....

Overhead Squat

Jumping Pull-Ups

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

3 Sets: For Quality

10-12 Chest Supported Dumbbell Rows

10 Banded Y-Raises

12/12 Side Lying Dumbbell External Rotations