20/12/25 Saturday Workout of the Day

Warm-Up Flow

General Prep + Specific Prep and Flow

200m Run

10 PVC Pipe Passthroughs

8/8 PVC Pipe Around the Worlds

:10/:10 PVC Pipe Prayer Stretch

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Empty Barbell

2 Sets:

3 Hang Muscle Snatch

3 Snatch Grip Push Press

3 Hang Power Snatch

10 Alternating V-Ups or V-Ups

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10 Bar Kip Swings

5 Strict Knees to Chest

10 Russian Kettlebell Swings

5 American Kettlebell Swings

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Build to Working Loads on Power Snatch

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3-5 Toes to Bar or Variation

2-3 Power Snatch @ Working Loads

8 American Kettlebell Swings at Working Weights

Partner Conditioning + Muscular Endurance

"In Step"

5 Rounds for Time

800m Run (Together)

20 Toes to Bar

10 Power Snatch

20 American Kettlebell Swings

Barbell: 61/43kg

Kettlebell Swing: 24/16kg

Flow: Run together and split the rest of the work evenly. This will mean that the runs are done as a group and then once inside the gym, athletes will look to break up the toes to bar into 10 for each partner, the Power Snatch into 5s for each partner, then another 10 each on the Kettlebell Swings. Partners can switch as often as they need on sets. 

Score = Time

Objectives, Stimulus, Workout Strategy and Movement Modifications:

Time Domain: 30–40 minutes

Time Cap: 40 minutes

Stimulus: Sustained aerobic base work with shared gymnastic and barbell stamina

RPE: 8/10

Primary Objective: Run together at a consistent, conversation-paced effort that supports repeatability

Secondary Objective: Smooth, even work splits inside—minimize transitions and avoid dropping the bar over-repeated singles

Mobility

PRVN Mobility #8

1:00/1:00 Elevated Pigeon Stretch

1:00/1:00 Tall Dragon Stretch

1:00 Seated Chest Stretch

1:00/1:00 Single Leg Forward Fold