16/06/25 Monday Workout of the Day

Warm-Up

General Prep

2 Sets, For Quality

10 Bend and Bows

10 Torso Rotations

10 PVC Pipe Passovers

5/5 PVC Pipe Around the Worlds

:20/:20 PVC Pipe Prayer Stretch

Specific Prep

2 Sets, with Empty Barbell

3 Hang Snatch Pull

3 Hang Snatch High Pull

3 Hang Muscle Snatch

3 Hang Power Snatch

3 Overhead Squats

5 Box Jumps

Weightlifting

Snatch Complex

Every 2:00 x 5 Sets

Snatch Pull + Hang Power Snatch

Rest 10 seconds

2 Squat Snatch

Starting @ 70% of Power Snatch and increasing to a heavy for the day

Workout of the Day

“Red Pill or Blue Pill”

5 Sets: For Time

10 Power Snatch

10 Box Jump

10 Overhead Squats

Rest 1:00 b/t sets

Barbell: 43/30kg

Box Height: 24/20in

Time Domain: 12-15min

Time Cap: 17min

Goal: Finish each round between 1:30–2:00; maintain a tight window across all 5 sets

Stimulus: Barbell cycling with moderate fatigue and fast transitions

RPE: 8/10

RX+: 

5 Sets: For Time

10 Power Snatch

10 Box Jump

10 Overhead Squats

Rest 1:00 b/t sets

Barbell: 52/34kg

Box Height: 24/20in

Level 2:

5 Sets: For Time

10 Power Snatch

10 Box Jump

10 Overhead Squats

Rest 1:00 b/t sets

Barbell: 34/25kg

Box Height: 24/20in

Level 1:

5 Sets: For Time

10 Hang Power Snatch

10 Box Step-Ups

10 Back Squats

Rest 1:00 b/t sets

Barbell: 20/15kg

Box Height: 24/20in

Mobility

PRVN Recovery #5

1:00 Elevated Prayer Stretch

1:00/1:00 Elevated Pigeon Stretch

1:00 Seated Chest Stretch

1:00/1:00 Crossbody Lat Stretch

Optional Accessories

5 Sets: For Quality

10 Banded Adductions/Side

:30 Weighted Wall Sit

Aim to perform each set with minimal transition between movements, and then rest a few minutes between sets to maintain quality movement. Weight the wall sits with a kettlebell in the goblet position.