20/06/25 Friday Workout of the Day

Warm-Up Flow

Mobility and Activation Work

2 Sets

10/10 Quadruped Adductor Rock Backs

:30/:30 Couch Stretch

:30/:30 Pigeon Pose

Specific movement Prep

3 Sets, For Quality

10 Bootstrap Squats

5 Tall Muscle Cleans

5 Tall Power Cleans

10 Back Rack Cossack Squats

5 Barbell Squat Jumps

Strength

Back Squat

10:00 EMOM

3 Reps @ 70-75% of 1RM

Workout of the Day

"Closer to the Sun"

3 Rounds for Time

15 Power Clean

21-15-9 Toe to Bar

15 Thrusters

21-15-9 Bar Facing Burpees

Load: 52/34kg

Goal: 10-13 minutes

Time Cap: 15 minutes

Stimulus: High-volume engine test with barbell cycling and gymnastics interference

RPE: 9/10

Level 2:

3 Rounds for Time

15 Power Clean

15-12-9 Toe to Bar

15 Thrusters

15-12-9 Bar Facing Burpees

Load: 43/30kg

Level 1:

3 Rounds for Time

15 Hang Power Clean

15-12-9 Kipping Knee Raises

15 Thrusters

15-12-9 Lateral Burpee Step-Overs

Load: 30/20kg

Mobility

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

5/5 Single Leg Box Jump, (Safe Height)

8/8 Landmine Rotational Clean and Press