22/02/25 Saturday Workout of the Day

3:00 Cardio Choice

10 PVC Pass Throughs

5/5 PVC Pipe Around the Worlds

:20/:20 second Standing PVC Pipe Prayer Stretch

10 Alternating Scorpions

General Warm-Up (4-6 minutes)

2 Sets: For Quality

5 Hang Muscle Snatch

8 Scapular Pull-Ups + 6-8 Bar Kip Swings

5 Up Downs

10 Alternating Box Step-Ups

Specific Warm-Up / Primer (6-8 minutes)

5 Hang Power Snatch + 5 Low Hang Power Snatch (Empty Barbell)

5 Pull-Ups (Jumping /Strict / Kipping / Butterfly)

3 Burpee Box Jump

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Add Loads

Go Over Kipping and Butterfly Pull-Ups + Barbell Cycling

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7 Power Snatch

7 Pull-Ups

5 Burpee Box Jump

3 Power Snatch

3 Pull-Ups

1 Burpee Box Jump

Conditioning

"Manhattan"

2 Person Team

For Time: Waterfall

400m Run

27 Power Snatch

24 Pull-Ups

21 Burpee Box Jump

21 Power Snatch

18 Pull-Ups

15 Burpee Box Jump

Rest 3:00 minutes

21 Power Snatch

18 Pull-Ups

15 Burpee Box Jump

15 Power Snatch

12 Pull-Ups

9 Burpee Box Jump

Barbell Load: 35/25kg

Box Height: 24/20''

Score = Total Time to Completion from when partner 1 starts 400m Run and partner 2 finishes last set of Burpee Box Jump

Goal: 18:00 - 22:00 Time Cap: 30 minutes

Stimulus: Barbell Cycling / Grip Endurance / Full Body Muscular Stamina

RPE: 8/10

Mobility

PRVN Recovery #6

1:00/1:00 Scorpion Stretch

1:00/1:00 Couch Stretch

1:00/1:00 Extended Arm Lizard Pose

1:00/1:00 Single Leg Forward Fold

1:00 Childs Pose