06/02/26 Friday Workout of the Day

Warm-Up Flow

General Prep

2:00 Cardio Choice

-

2 Sets, For Quality

10 PVC Pipe Pass Throughs

10/10 PVC Pipe Around the World's

8/8 Single KB Staggered Stance RDL

10 Goblet Squat

:30 Pause Goblet Squat Ankle Mobility

Specific Prep

3 Hang Muscle Snatch

3 Low Hang Power Snatch

3 Overhead Squats

6 Ring Rows

3 Burpees

-

3 Low Hang Power Snatch

3 Overhead Squats

3 Hang Squat Snatch

:10 Chin Over Bar Hold

3 Burpees

-

Then move to Weightlifting Technique and Primer for Workout

Weightlifting Technique / Primer for Workout

0:00 EMOM

Minute 1: Snatch

Minute 2: *Chest to Bar Progressions

*Snatch

1 Snatch Lift Off

1 Slow Pull Power Snatch

2 Squat Snatch (As Quick Singles)

Starting @ light loads (35-45% of 1RM Snatch)

Built as a primer for the workout, planning to get to 20-30lb above working loads for the workout in order to develop more technical capacity and a little overload to make the snatches feel easier and more manageable in the workout.

*Chest to Bar

- Set 1: 8 Bar Kip Swings + 4 Jumping Chest to Bar or 4 Inverted Rows

- Set 2: 4 Elevator Kipping Pull-Ups (Developing higher and higher kip moving to chin over bar pull-ups + :10 Ring to Chest Hold)

- Set 3: 4 Elevator Kipping Pull-Ups (Developing higher and higher kip moving to chest to bar pull-ups + :10 Ring to Chest Hold)

- Set 4: 3-5 Chest to Bar Pull-Ups

- Set 5: 3-5 Chest to Bar Pull-Ups

Classic Conditioning Triplet

"The Pit"

For Time

10 Rounds

5 Chest to Bar Pull-Ups

1-2-3-4-5-6-7-8-9-10 Squat Snatch

5 Bar Facing Burpees

Barbell: 61/43kg

Objectives, Stimulus, Workout Strategy and Movement Modifications:

Goal: 10:00-15:00 minutes

Time Cap: 17 minutes

Stimulus: High-skill barbell cycling under fatigue with gymnastics interference

Workout RPE: 9/10

Primary Objective: Maintain technical consistency on squat snatches as volume increases

Secondary Objective: Keep chest-to-bar sets controlled to preserve grip and breathing

RX+:

For Time

10 Rounds

7 Chest to Bar Pull-Ups

1-2-3-4-5-6-7-8-9-10 Squat Snatch

7 Bar Facing Burpees

Barbell: 61/43kg

Level 2:

For Time

10 Rounds

5 Pull-Ups

1-2-3-4-5-6-7-8-9-10 Squat Snatch

5 Bar Facing Burpees

Barbell: 43/30kg

Level 1:

For Time

10 Rounds

5 Ring Rows

1-2-3-4-5-6-7-8-9-10 Hang Power Snatch

5 Lateral Burpees over Bar (Step-Over)

Barbell: 20/15kg

Mobility

PRVN Mobility #6

1:00/1:00 Scorpion Stretch

1:00/1:00 Extended Arm Lizard Pose

1:00 Standing Forward Fold

1:00/1:00 Crossbody Lat Stretch

Optional Accessories

For Quality

10 Theraband Cuban Press

16 Alt Kettlebell Gorilla Rows