Warm-Up:
:45 Elevated Prayer Stretch
15 Banded Pull Aparts
-then-
For Quality:
9:00 AMRAP
5 Inchworm Push-Ups
10 Cuban Press, Light Loading
5/5 Single Leg Plate Hops
5 Tall Jerks, Empty Bar

Strength Part A
6 Minute emom
1 pause split jerk +1 split jerk. start at 75 percent and add weight
*pause in the dip and the catch
Part B
6 Minute Emom
1 split jerk. try all attempt above 80 percent ending at 90 percent

Wod
For Time:
3 Rounds
100 Double Unders
40-30-20 Alternating Dumbbell Snatch (round 1-40, round 2-30, round 3-20)
20 Lateral Burpees over Dumbbells
Dumbbell: 50/35lb, 22.5/15kg
**scaling 100 singles, 75 singles and/or double combined
**25 hang DB snatches per round

Goal: 11-15 minutes

Time Cap: 17 minutes

Stimulus: Muscular Endurance / Stamina

RPE: 8/10 (rate of perceived exertion)

Primary Objective: Maintain big sets on the Double Unders and Dumbbell Snatch

Secondary Objective: Complete the triplet in under 13 minutes
Strategy: We should be going into this workout with the focus of keeping the Double Unders to under 3 sets for each set. Then moving into the Dumbbell Snatch, our ideal strategy would be to hit manageable quick sets and maintain cycle rate and mechanics. The goal for the 40 reps should be to break into 3-4 sets, then for the 30 break into 2-3 sets, and finish off with 1-2 sets for the 20. For the Lateral Burpees, stay low and close the dumbbell and the focus will be finding a rhythm and pacing that allows for consistency across all 3 sets.

PRVN Recovery #4
:30sec/:30sec KB Calf Smash
1:00/1:00 Half Kneeling Hamstring Stretch
1:00/1:00 Tall Dragon Stretch
1:00 Standing Forward Fold
1:00 Updog Pose
What’s up dog?