31/01/25 Friday Workout of the Day

Warm-Up

:20/:20 Active Scorpion Stretch

:30 Alternating Active Pigeon Stretch

:20/:20 Samson Stretch

– 

2 Sets: For Quality

5 Snatch Romanian Deadlifts

4 Hang Snatch High Pull

3 Muscle Snatch

2 Overhead Squats

1 Snatch Balance

3 Box Jumps, Building in Height

– 

Then Add Loads, Coach Cued through 2-3 sets

2 Snatch Pulls

Rest 10 sec

1 Snatch

Weighlifting

Squat Snatch

Every 90 seconds x 8 Sets

2 Snatch Pulls, Touch & Go

Rest 10 seconds

1 Squat Snatch

% is Based on 1RM Squat Snatch

Looking for sets to be done @ 80-90% of 1RM.

“Climbing To Freedom"

10:00 AMRAP

12 Wall Balls

8 Deadlifts

4 Box Jumps

Wall Ball: 9/6kg

Barbell: 102/70kg

Box Height 30/24''

Goal: 6+ Rounds

Primary Objective: Move smoothly between each station with minimal transition time. Push for unbroken Wall Balls and Deadlifts, then attack the Box Jumps confidently.

Secondary Objective: Consistent Pace Round to Round

Stimulus: High-intensity Triplet

RPE: ~8/10

Rx+ : 

10:00 AMRAP

12 Wall Balls

8 Deadlifts

4 Box Jumps

Wall Ball: 12/9kg

Barbell: 125/84kg

Box Height 30/24''

Level 2: 

10:00 AMRAP

12 Wall Balls

8 Deadlifts

4 Box Jumps

Wall Ball: 9/6kg

Barbell: 84/57kg

Box Height 24/20’’

Level 1: 

10:00 AMRAP

12 Wall Balls

8 Deadlifts

4 Bar Hops

Wall Ball: 9/6kg

Barbell: 70/48kg

Mobility

PRVN Recovery #1

1:00/1:00 Couch Stretch

1:00/1:00 Wall Figure 4 Stretch

1:00/1:00 Scorpion Stretch

1:00/1:00 Pigeon Stretch

Optional Accessories

4 Sets: For Quality

3 Burpee Broad Jumps for Distance

3/3 Single Leg Lateral Box Jump

Part B)

4 Sets: For Quality

8 Ring Hamstring Curls

:20/:20 second Single Leg Glute Bridge Hold