Warm-Up:
2:00 Row, Building From Easy to Moderate Pace

Into..

For Quality:
8:00 EMOM
Minute 1 -banded glute walk all 10 steps every directions
Minute 2 – :15 Dead Hang + 5 Slow Scap Pull-Up
Minute 3 – 5 Tall Muscle Cleans + 5 Front Squats + 5 Push Press (Empty Barbell
Minute 4 – 3-5 Broad Jumps or 10 Jumping Air Squats

Strength
Back Squat
Every 2:00 x 5 Sets
1 Pause Back Squat + 4 Back Squats @ 60-65%

% is Based on 1RM Back Squat

The paused rep will have a 5 second pause in the bottom. Focus on maintaining good positions there, and then keeping reps up tempo for the rest of each set.

Workout ***DO NOT DROP EMPTY BARBELLS, IT WRECKS THEM”
“Jackie”

For Time:
1000m Row
50 Thrusters
30 Pull-Ups
Barbell: 45/35lb, 20/15kg

Level 2 keep it the same
Lever 1 40 thruster, 20 jumping pull ups, 800m row

Goal Time Domain: 6:00-10:00

Time Cap: 15:00

Primary Objective: Complete in fastest overall time

Secondary Objective: Maintain Big Sets on Thrusters and Pull-Ups

Stimulus: Sprint Chipper

RPE: 10/10* Test Workout

Notes: This workout is a mid-cycle test for us with the objective of really selling out and going for this one. For our top end athletes this is a hard push from the Rower all the way through to the Pull-Ups with the Row at around 2k effort, the Thrusters unbroken and the Pull-Ups unbroken. For most of our athletes, they will need to pace along the way and hold the Row back to around 5k pace and decide on the best strategy for the Thrusters with the goal of breaking into 3 sets or less. these are meant to be fast and cyclical. Then athletes should have a plan of attack on the Pull-Ups with the ideal of hitting quick sets of 5-10 reps at a time to finish the workout. Ideally scale to a Pull-Up mod that allows for fast reps as that is the focus today.

PRVN Recovery #9

1:00 Barbell Adductor Stretch
1:00/1:00 Couch Stretch
1:00 Extended Reverse Plank Bridge
1:00/1:00 Crossbody Lat Stretch
1;00/1:00 Single Leg Forward Fold