Warm-Up
:30/:30 Banded Front Rack Stretch
15/15 Clamshell Plus
-then-
For Quality:
10:00 AMRAP
9/7 Calorie Machine
15 Banded Good Mornings
5 Bootstrapper Squats
5/5 Single Leg Glute Bridges
5 Push-Ups 31×1
Barbell Primer

With light loads
2 rounds
5 Deadlifts
4 Hang Power Cleans+
3 Push Jerks

2 Sets, With working loads
4 Deadlifts
3 Hang Power Cleans
2 Push Jerks

*TEAM PRVN TUESDAY*
“Double DT”
For Time:
10 Rounds
12 Deadlift
9 Hang Power Clean
6 Push Jerks
Barbell: 115/75lb, 52/34kg

Options
Level 2 95/65
Level 1 and masters. Pick your weight and complete 7 rounds

Goal: 13:00-18:00

Score: Time

Stimulus: Barbell Cycling / Muscular Stamina

RPE: 8/10

Primary Objective: Have a Game Plan, Pick a Pace, and Stick to It

Secondary Objective: Have small quick breaks throughout

Today is all about having a game plan and sticking to it, and using transitions/breaks as our way to moderate our intensity throughout. No ‘wasted’ reps here when we plan out our breaks (make sure to leave 1 deadlift before starting the hang power cleans, and leave 1 hang power clean before starting the push jerks). Grip will play a big role in this workout, so adding an extra break in the deadlifts since it can be a very short one is highly encouraged, and then try to hold onto bigger sets on the hang power cleans. Under no circumstances should we put ourselves in a place to miss/not complete all 6 jerks unbroken.

RECOVERY
1:00/1:00 Scorpion Stretch
1:00/1:00 Couch Stretch
1:00/1:00 Crossbody Lat Stretch
1:00/1:00 Wall Figure 4 Stretch
1:00/1:00 Single Leg Forward Fold