19/03/25 Wednesday Workout of the Day

Body Heat and Mobility (5-7 minutes)

2:00 Cardio Choice

–

10 PVC Pipe Passthroughs

5/5 Around the Worlds

15/15 second Standing PVC Pipe Prayer Stretch

10 Alternating Down Dog Toe Touch

:30 second Alternating Active Scorpion Stretch

Specific Warm-Up ( 10-12 minutes minutes)

-With an Empty Barbell- 

3 Dip and Shrug

3 Dip Shrug + High Pull

3 High Hang Muscle Snatch

3 Overhead Squats

3 Hang Power Snatch

3 Snatch Balance

-Add Loads - 

Slow Pull Power Snatch + Overhead Squat

Squat Snatch

Rest 30 seconds

Power Snatch + Overhead Squat

Squat Snatch

–

Then Build to 70% of 1RM Power Snatch

Weightlifting

Every 3:00 minutes x 5 Sets

Power Snatch + Overhead Squat

Rest 10-15 seconds

Squat Snatch

Starting @ 70% and increasing Loads

"End Times"

For Time

10 Bar Facing Burpees

20 Power Snatch 43/30kg

10 Bar Facing Burpees

Rest 2:00

10 Power Snatch 61/43kg

20 Bar Facing Burpees

10 Power Snatch 61/43kg

Score = Total Time

Time Domain: 8:00-12:00

Time Cap: 15:00

• Primary Objective: Complete the workout between 8:00-12:00, staying aggressive while managing fatigue efficiently.

• Secondary Objective: Maintain consistent snatch mechanics under fatigue, ensuring smooth barbell cycling early and strategic singles later.

Stimulus: Barbell Cycling, High heart rate throughout, requiring smart pacing

RPE (Rate of Perceived Exertion): 8.5-9/10

• The first half should feel fast and controlled (~7-8 RPE).

• The second half will demand grit and strategic effort (~9-10 RPE).

 Rx+:

For Time

15 Bar Facing Burpees

30 Power Snatch 43/30kg

15 Bar Facing Burpees

Rest 2:00

15 Power Snatch 61/43kg

30 Bar Facing Burpees

15 Power Snatch 61/43kg

Score = Total Time

Level 2:

For Time

10 Bar Facing Burpees

20 Power Snatch 34/25kg

10 Bar Facing Burpees

Rest 2:00

10 Power Snatch 43/30kg

20 Bar Facing Burpees

10 Power Snatch 43/30kg

Level 1:

For Time

10 Bar Facing Burpees

20 Hang Power Snatch 20/15kg

10 Bar Facing Burpees

Rest 2:00

10 Power Snatch 34/25kg

20 Bar Facing Burpees

10 Power Snatch 34/25kg

Mobility

PRVN Recovery #7

1:00/1:00 Scorpion Stretch

1:00/1:00 Couch Stretch

1:00/1:00 Crossbody Lat Stretch

1:00/1:00 Wall Figure 4 Stretch

1:00/1:00 Single Leg Forward Fold

Optional Accessories

3-4 Sets: For Quality

10-12 Reverse Nordic Curls 

:30 second Weighted Wall Sit