24/11/25 Monday Workout of the Day

Warm-Up Flow

Movement and Mobilization

2:00 Cardio Choice

-

:30/:30 Active Scorpion Stretch

:30/:30 Active Pigeon Pose

:30 Childs Pose

:30 Down Dog to Up Dog

PVC Pipe Warm-Up

1 Round w/ PVC Pipe

10 PVC Pipe Passthroughs

10 PVC Pipe Around the Worlds

3 Dip Shrugs

3 Dip Shrug High Pull

3 High Hang Muscle Snatch

3 Overhead Squats

3 Snatch Balance to 4-6 in Drops (think low catch power snatch)

Barbell Primer

w/ Empty Bar

3 Hang Snatch High Pull

3 Hang Muscle Snatch

3 Hang Power Snatch

-

Add Loads

-

3 Sets

Snatch Grip Lift Off

Slow Pull Power Snatch

Power Snatch

-

Then Build to Starting Loads

Weightlifting

Power Snatch

Every 2:00 x 5 Sets

Set 1: 5 Reps @ 70%

Set 2: 4 Reps @ 75%

Set 3: 3 Reps @ 80%

Set 4: 3 Reps @ 83%

Set 5: 2 Reps @ 85%+

Primer:

Prior to Workout

2 Sets

3 TnG Power Snatch

3 Bar Facing Burpees

Conditioning

“Sabotage”

For Time:

5-7-9

Power Snatch

Bar Facing Burpees

Rest 1:00

9-7-5

Bar Facing Burpees

Power Snatch

Barbell: 52/34kg

Objectives, Stimulus, Workout Strategy and Movement Modifications:

Time Domain: 5:00-7:00

Time Cap: 9:00

Score: Time to complete

Stimulus: Short sprint-style effort blending explosive barbell cycling with high-intensity burpees. The focus is barbell control and aerobic power under fatigue.

RPE: 9/10

Primary Objective: Complete both sequences unbroken or near-unbroken with fast transitions and consistent pacing between movements.

Secondary Objective: Hold barbell mechanics steady under high fatigue and minimize time lost between rounds.

RX+:

Barbell: 61/43kg

Level 2:

Barbell: 43/30kg

Level 1:

Barbell: Hang Power Snatch 20/15kg

Mobility

PRVN Mobility #5

1:00 Elevated Prayer Stretch

1:00/1:00 Single Leg Forward Fold

1:00/1:00 Couch Stretch

1:00/1:00 Thread the Needle Stretch

Optional Accessories

Midline and Shoulder Stability

For Quality

4 Sets

8-10 Strict Knees to Chest

8-10 Ring V-Outs

8-10 Ring Face Pulls