12/04/24 Friday Workout of the Day

Warm-Up

2 Sets : (6:00 minutes)

30 second Jump Rope Practice

10 second Transition 

30 second Alternating Box Step-Ups

10 second transition 

30 second Romanian Deadlifts

10 second transition 

30 seconds ; 1 Wall Walk to Wall Facing Handstand Hold

10 second transition back to the Rope

Primer: 

Hang Snatch High Pull 

Hang Muscle Snatch 

Hang Power Snatch 

–

3 Tall Box Jumps

—

Pause Snatch Pull 

Low Hang Pause Power Snatch 

Power Snatch

—

3 Tall Box Jumps

—

2 Pause Power Snatch + Power Snatch 

–

3 Tall Box Jumps

*All Pauses done just below the knee

Weightlifting

10:00 minute EMOM

1 Power Snatch

Start @ 60% of 1RM and increase to heavy for the day

Conditioning

"Oppenheimer"

For Time:

10 Wall Walks

30 Power Snatch 60/40kg

50 Box Jump Overs

70 Deadlifts 60/40kg 

90 Double Unders/300 Single Unders

Time Domain: 12:00-16:00 minutes 

Time Cap: 20 minutes

RX+: 

For Time:

30m Handstand Walk

30 Power Snatch 70/45kg

50 Box Jump Overs 32/24'' 

70 Deadlifts 70/45kg

100 Crossover Single Unders

PRVN Recovery #9

1:00 Barbell Adductor Stretch

1:00/1:00 Couch Stretch

1:00 Extended Reverse Plank Bridge

1:00/1:00 Crossbody Lat Stretch

1;00/1:00 Single Leg Forward Fold

Optional Accessories 

4 Sets, For Quality

8/8 Dual Dumbbell Staggered Stance Romanian Deadlift (31x1 Tempo)

8/8 Single Leg Eccentric Slider Hamstring Curl (3 Count Eccentric)

30/30 second Standing Pallof Press hold