06/10/25 Monday Workout of the Day

Warm-Up Flow

Body Heat and Mobility

400m Run

:30/:30 World's Greatest Stretch

5/5 Open Book Thoracic Rotations

:20 Wrist Circles (each direction)

General Warm-Up

2 Sets: For Quality

10 PVC Pipe Passthroughs

10 VC Pipe Around the Worlds

:15/:15 PVC Pipe Prayer Stretch

8 Dumbbell Hang Snatch @ Warm-Up Loads

10 Down Dog Calf Gas Pedals

Barbell Primer

3 Sets: Building loads to starting weight

3 Snatch Grip Push Press

2 Snatch Grip Push Jerk

1 Snatch Grip Split Jerk

3 Overhead Squats with Pause on Final Rep

Strength / Weightlifting

Overhead Squat

Every 90 seconds x 8 Sets

1 Rep @ 70%+ of 1RM Snatch

Conditioning

“Helanasty”

3 Rounds for Time:

21 Alternating Dumbbell Snatch 

400m Run

12 Overhead Squats 

Dumbbell: 22.5/15kg

Barbell: 52/34kg

Objectives, Stimulus, Workout Strategy and Movement Modifications:

Time Cap: 15:00

Goal Time: 9:00–13:00

Stimulus: High-End Aerobic + Muscular Stamina

RPE: 9/10

Primary Objective: Complete each round in under 4:00 minutes 

Secondary Objective: Looking to complete all movements unbroken

RX+:

Dumbbell: 32.5/22.5k

Barbell: 61/43kg

Level 2:

3 Rounds for Time:

21 Alternating Dumbbell Snatch 

400m Run

12 Overhead Squats 

Dumbbell: 15/12.5kg

Barbell: 43/30kg

Level 1:

3 Rounds for Time:

21 Alternating Dumbbell Hang Snatch 

400m Run

12 Dumbbell Goblet Squats

Dumbbell: 15/10kg

Mobility

PRVN Mobility #5

1:00 Elevated Prayer Stretch

1:00/1:00 Single Leg Forward Fold

1:00/1:00 Couch Stretch

1:00/1:00 Thread the Needle Stretch

Optional Accessories

4 Sets: For Quality

100ft (30m) Dual Kettlebell Overhead Carry

8/8 Goblet Crossover Step-Ups

Box Height: 20in

Kettlebells: Choice on Loads