18/11/25 Tuesday Workout of the Day

Warm-Up Flow

General Prep and Mobility

2:00 Cardio Choice

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10 PVC Pipe Passthroughs

10 PVC Pipe Around the Worlds

:15/:15 PVC Pipe Prayer Stretch

10 Tall Muscle Snatch

5 Overhead Squats

5 Snatch Lands to Power Position

Barbell Primer

w/empty barbell

3 Dip Shrug High Pull

3 High Hang Muscle Snatch

3 Snatch Grip Push Press

3 Position Hang Power Snatch (High Hang, Hang, Low Hang)

8 Back Squats

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Then..

Build to Working Loads on Power Snatch and Back Squat prior to starting the workout.

Strength EMOM

“Inception”

24:00 EMOM

minute 1: 5 Power Snatch

minute 2: 5 Back Squats

minute 3: Rest

Lifts @ 70-80% for Both Lifts

Power Snatch: Not TnG

Score = Sum Total Loads

Objectives, Stimulus, Workout Strategy and Movement Modifications:

Goal: Maintain consistent bar speed and technical precision across all 8 rounds, building from 70-80% for both lifts

Stimulus: Strength and barbell control under moderate load, pairing explosive power with positional stability.

RPE: 7–8/10

Primary Objective: Develop consistent power output in the snatch while reinforcing leg strength and bracing in the back squat.

Secondary Objective: Prioritize barbell mechanics and great positions through both lifts.

Level 1:

24:00 EMOM

minute 1: 5 Hang Power Snatch

minute 2: 5 Back Squats

minute 3: Rest

Lifts @ 7-8 RPE for Both Lifts

Power Snatch: Not TnG

Score = Sum Total Loads"

Mobility

PRVN Mobility #7

1:00 Barbell Adductor Stretch

1:00/1:00 Couch Stretch

1:00/:100 Scorpion Stretch

1:00 Child’s Pose

Optional Accessories

For Quality:

3 Sets

12 Dual Dumbbell Sumo Deadlifts

15 Barbell Hip Thrusts

:30 Weighted Sorenson Hold

Choice on Loads