21/07/25 Monday Workout of the Day

Warm-Up

General Prep

2:00 Cardio Choice

-

10 PVC Pipe Pass-throughs

10 PVC Pipe Around the Worlds

:15/:15 PVC Pipe Prayer Stretch

20 Plank Shoulder Taps

10 Alternating Box Step-Ups

10 Air Squats

Specific Prep

w/PVC

3 Dip Shrug High Pull

3 High Hang Muscle Snatch

3 Overhead Squat

3 Snatch Balance

-

5 No Jump Burpees

5 Box Jumps

8 Medball Front Squats

-

w/empty barbell

3 Dip Shrug High Pull

3 High Hang Muscle Snatch

3 Overhead Squat

3 Snatch Balance

2 x 3 Position Snatch (Hang + Low Hang + Floor (Mid-Shin)

-

3 Burpee Box Jump Overs

8 Wall Balls

-

Get to Working Loads

Weightlifting

3 Position Snatch

Hang + Low Hang + Floor

*can drop the bar on the 3rd rep when lifting from the floor.

Every 90 seconds x 8 Sets

1+1+1 @ 70%+

Looking to build to a heavy for the day

% of 1RM Snatch

Workout of the Day

"Mobile, Agile, Hostile"

For Reps:

10:00 AMRAP

6 Burpee Box Jump Overs

12 Wall Balls

2-4-6-8... Power Snatch

Box Height: 24/20in

Wall Ball: 9/6kg, 10/9ft

Power Snatch 61/43kg

Stimulus: Moderate Barbell Cycling Under Pressure / Mixed-Modal Grind

RPE: 9/10

RX+: 

Box Height: 30/24in

Wall Ball: 14/9kg

Power Snatch 70/48kg

Level 2:

Box Height: 24/20in

Wall Ball: 9/6kg, 10/9ft

Power Snatch 43/30kg

Level 1:

For Reps:

10:00 AMRAP

6 Burpee Box Step-Overs

12 Wall Balls

2-4-6-8... Hang Power Snatch

Box Height: 24/20in

Wall Ball: 6/4kg

Power Snatch 34/25kg

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

4 Sets: For Quality

8/8 Back Rack Rear Foot Elevated Split Squat

10-12 Ring Face Pulls

:30 Wall Sit (Weighted)