Warm-Up

2:00 Row

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3 Sets, For Quality
4 Inchworm Push-Ups
6/6 Single Arm Dumbbell Snatch Deadlift
6/6 Single Arm Dumbbell Hang Snatch High Pull
6/6 Single Arm Dumbbell Push Press
4 Alternating Dumbbell Snatch

Specific Workout Primer
14/11 Calorie Row @ Goal Pace
Rest 30 seconds
8 Alternating Dumbbell Snatch
50ft (30m) Farmers Carry
Rest / Transition 2:00 minutes before getting into the WOD

#TEAMPRVNTuesday
“Wuxi Finger Hold”

Every 3:00 x 6 Sets
14/11 Calorie Row
14 alt Dumbbell Snatch
100ft (30m) Dual Kettlebell Farmers Carry
Kettlebell(s): 70/53lb, 32kg/24kg *you can carry 70 pound dbs too if we are short

Level 2:
Every 3:00 x 6 Sets
14/11 Calorie Row
12 Alternating Dumbbell Snatch
100ft (30m) Dual Kettlebell Farmers Carry
Dumbbell: 35/25lb, 15/12kg
Kettlebell(s): 53/35lb, 24/16kg

Level 1:
Every 3:00 x 6 Sets
12/9 Calorie Row
12 Alternating Dumbbell Hang Snatch
100ft (30m) Dual Kettlebell Farmers Carry
Dumbbell: 25/15lb, 12/7kg
Kettlebell(s): 44/26lb, 20/12kg

Goal: 2:00-2:30

Score: Average Interval Time

RPE: 8/10

Primary Objective: Unbroken Dumbbell Snatch

Secondary Objective: Push the Row Pace

This workout focuses on dynamic hip hinging and grip overload. It’s normal to experience some fatigue today, as managing grip fatigue can be challenging. Push yourself during the rowing portion, and trust that you can maintain your breathing through the farmer’s carries in each round. Aim to race through the farmer’s carries today; a power walk is acceptable. The dumbbell snatches will be relatively heavy, but we should be able to perform them confidently without breaks, knowing that our heart rate will decrease during the carries.

Accessory Work : In Class as Finisher|
3 Sets, For Quality
10/10 Crossover Box Step-Up
20 Banded Face Pulls
:30 second Goblet Loaded Wall Sit

PRVN Recovery #6
1:00/1:00 Scorpion Stretch
1:00/1:00 Couch Stretch
1:00/1:00 Extended Arm Lizard Pose
1:00/1:00 Single Leg Forward Fold
1:00 Childs Pose