:45/:45 Doorway Stretch
5/5 World’s Greatest Stretch
10 Bootstrap Squats w/ Block & Twist

-then-

For Quality
4 Rounds
6/6 Single Arm Dumbbell Strict Press, Building
9 Dumbbell Goblet Squats
12 Banded Good Mornings

Barbell Primer
2 Sets, With Empty Barbell
5 Hang Power Snatch
5 Snatch Grip Push Press
3 Hang Power Clean
3 Hang Squat Cleans
3 Push Press
3 Thrusters
3 Split Jerk

—

Spend 8:00 warming up to 80% of Goal Clean and Jerk Weight for the Day

For Time & Load:

Against a 16:00 Clock
7 Rounds
7 Power Snatch
7 Power Clean
7 Thrusters
-In the Remaining Time Establish a 1RM Clean & Jerk
Barbell: 95/65lb, 43/30kg

Level 2 75/55, level 1 45/35

Goal: 9:00-12:00

Score: Time & Load

RPE: 9/10

Primary Objective: Attack Your Strengths

Secondary Objective: Unbroken Thrusters

This test will require strong anaerobic capacity and comfort on the barbell. Cycling the barbell is going to win the day today, but going too big early, or outside of your capacity, will absolutely turn into massive transitions and long breaks as we get into the last few rounds. Make sure to be smart in the first few rounds here, and build intensity through the second half. Once we get to the lift, it’s time to have some fun! You may take as many or few attempts as you’d like in the time remaining against the 16:00 clock.

Mobility

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