26/09/25 Friday Workout of the Day

Warm-Up Flow

Body Heat & Mobility Flow

1:00 Cardio Choice

:20/:20 World’s Greatest Stretch

10 Arm Circles Forward & Backward

10 Air Squats

:20 Passive Hang + :20 Active Hang

:30 Wrist & Forearm Stretch (on floor)

General Prep

3 Sets: For Quality

1 Wall Walk + 10 sec Nose to Wall Handstand Hold

3 Hang Muscle Snatch

3 Snatch Grip Push Press

5 Box Jumps or Step-Ups

Specific Barbell Primer

3 Sets, Building Loads to starting weight

Snatch Pull

Hang Power Snatch

Power Snatch

Weightlifting

Power Snatch Complex

Every 90 sec x 8 Sets

Snatch Pull + Hang Power Snatch + Power Snatch

Start @ 60% of Snatch and Build to heavy for the day.

Conditioning

“Hop on Pop”

10:00 AMRAP

2 Wall Walks

6 Hang Power Snatch

10 Box Jumps

Wall Walk: 10in

Barbell: 43/30kg

Box Height: 24/20in

Score: Rounds + Reps

Goal: 5+ Rounds

Stimulus: Shoulder Stamina / Barbell Cycling

RPE: 7.5/10

Primary Objective: Keep rounds steady at ~1:30–2:00 pace

Secondary Objective: Stay unbroken on hang power snatches

RX+:

10:00 AMRAP

2 Wall Walks

6 Hang Power Snatch

10 Box Jumps

Wall Walk: 10in

Barbell: 61/43kg

Box Height: 30/24in

Level 2:

10:00 AMRAP

2 Wall Walks

6 Hang Power Snatch

10 Box Jumps

Wall Walk: 10in

Barbell: 35/25kg

Box Height: 24/20in

Level 1:

10:00 AMRAP

2 Wall Walks

6 Hang Power Snatch

10 Box Step-Ups

Wall Walk: 30in

Barbell: 20/15kg

Box Height: 24/20in

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

4 Sets: For Quality

2x (:15/:15) Single Arm Wall Facing Handstand Hold

15-20 Banded Face Pulls