10/07/25 Thursday Workout of the Day

Warm-Up Flow

General Prep

2 Sets: For Quality

12-16 Plank Shoulder Taps

8/8 Single Arm Dumbbell Deadlift

10 Box Step-Ups + 5 Box Jumps

:20 Extended Inchworm Hold

Specific Barbell Prep

5 Snatch Grip RDLs

3 Muscle Snatch

3 Hang Power Snatch

3 Power Snatch from Floor

Then..

Add weight gradually to reach 75% for first working set

Box Jump Primer:

2 Low Box Jumps

3 High Box Jumps (focus on soft, powerful landings)

Weightlifting

Power Snatch

Every 2:00 x 7 Sets

3 Sets 1.1 @ 75%

2 Sets of 1.1 @ 80%

2 x 1 @ 85%

Superset with 3 high box jumps after each set of snatches

Workout of the Day

"Breakfast for Dinner"

14:00 AMRAP

3 Wall Walks

7 Box Jump Overs

14 Alternating Dumbbell Snatch

7 Box Jump Overs

Box Height: 24/20in

Dumbbell: 50/35lb, 22.5/15kg

Stimulus: Muscular Stamina and Endurance

RPE: 8/10

RX+: 

14:00 AMRAP

3 Wall Walks

7 Box Jump Overs

14 Alternating Dumbbell Snatch

7 Box Jump Overs

Box Height: 30/24in

Dumbbell: 32/22.5kg

Level 2:

14:00 AMRAP

3 Wall Walks

7 Box Jump Overs

14 Alternating Dumbbell Snatch

7 Box Jump Overs

Box Height: 24/20in

Dumbbell: 15/12kg

Level 1:

14:00 AMRAP

3 Wall Walks to 30in target off wall

7 Box Step-Overs

14 Alternating Dumbbell Snatch

7 Box Step-Overs

Box Height: 24/20in

Dumbbell: 12/7kg

Mobility

PRVN Yoga Flow

2 Rounds

Right Leg + Left Leg

:15 second Down Dog

:30 second Low Lunge

:15 second Elbow to Knee and Rotate

:15 second Reach to Sky and Hold

:30 second Half Kneeling Hamstring Stretch

:30 second Pigeon

Optional Accessories

3-4 Sets: For Quality

:30 Wall Facing Handstand Hold

15/15 Terminal Banded Knee Extensions

30m Sandbag Bear Hug Carry For Load