25/06/25 Wednesday Workout of Day

Warm-Up Flow

General Prep, Activation, and Mobility

400m Run

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1-2 Sets:

10 PVC Pipe Pass Throughs

10 PVC Pipe Around the Worlds

:15/:15 PVC Pipe Prayer Stretch

10 Hollow Rocks

10 Alternating V-Ups

10 Scapular Pull-Ups

:15 Tuck L-Hang

Specific Prep

Hang Muscle Snatch (Empty Barbell)

Hang Power Snatch (Empty Barbell)

8 Bar Kip Swings

Low Hang Muscle Snatch (Empty Barbell)

Low Hang Power Snatch (Empty Barbell)

4 Kipping Knees to Chest

4 Kipping Toe to Target or Alt Toes to Bar

4 Toes to Bar or Scaling Mod

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Then Build Towards Working Loads on Barbell

Workout of the Day

“Sentinel Storm”

For Max Reps

3 Sets:

8:00 AMRAP

1000m Run

25 Toes to Bar

- Max Power Snatch

Rest 4:00 b/t sets

Barbell: 50/35kg

Goal: Accumulate 10–20 power snatch / set (Total of 50 Reps +/- 5-10)

Stimulus: Gritty aerobic threshold effort with midline and grip interference into high-skill barbell cycling

RPE: 9/10

RX+: 

For Max Reps

3 Sets:

8:00 AMRAP

1000m Run

30 Toes to Bar

- Max Power Snatch

Rest 4:00 b/t sets

Barbell: 61/43kg

Level 2:

For Max Reps

3 Sets:

8:00 AMRAP

800m Run

20 Toes to Bar

- Max Power Snatch

Rest 4:00 b/t sets

Barbell: 45/30kg

Level 1:

For Max Reps

3 Sets:

8:00 AMRAP

800m Run

20 Kipping Knee Raises

- Max Hang Power Snatch

Rest 4:00 b/t sets

Barbell: 35/25kg

Mobility

PRVN Recovery #8

1:00 Extended Reverse Plank Bridge

1:00/1:00 Crossbody Lat Stretch

1;00/1:00 Single Leg Forward Fold

1:00/1:00 Couch Stretch

1:00 Childs Pose

Optional Accessories

5 Sets, For Quality 

:45 Ring Plank

14 Alternating Landmine Oblique Twists