Warm up
4 Minute Machine
Into
Barbell Specific mobility and warm up

Strength
Weightlifting
Every 2:00 minutes, 6 Sets
3 Hang Power Cleans

Perform all sets between 80-85% of 1RM Power Clean
Reset in the hip each time. Do not rush these and ‘touch and go’ them through
the hip. Embrace the time under tension.

“Tow-Mater”
For Reps:
3 Rounds Minute 1 – Calorie Row Minute 2 – Power Cleans Minute 3 – GHD Sit-Ups Minute 4 – Calorie Echo Bike Minute 5 – Rest
Barbell: 95/65lbs (43/30kg)

Goal: 200/170 Reps
Primary Objective: Consistent Scores from Round to Round
Secondary Objective: 15+ Reps on Each Movement
Stimulus: Muscular Endurance and Aerobic Capacity

Recovery

PRVN Recovery #3
1:00/1:00 Couch Stretch
1:00/1:00 Single Leg Forward Fold
1:00 Updog Pose
1:00 Seated Straddle Stretch
1:00 Saddle Pose

Click on the names to watch a demo video