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06/10/25 Monday Workout of the Day

Warm-Up Flow

Body Heat and Mobility

400m Run


General Warm-Up

2 Sets: For Quality

10 PVC Pipe Passthroughs

10 VC Pipe Around the Worlds

8 Dumbbell Hang Snatch @ Warm-Up Loads


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

1:00/1:00 Single Leg Forward Fold


Optional Accessories

4 Sets: For Quality


Box Height: 20in

Kettlebells: Choice on Loads

 
 
 

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