NO 5am or 6am classes
FIRST CLASS IT AT 9am. then 4pm 5pm
DON’T SKIP because it says “overhead squats” below”
Front squats are an option.

:45/:45 Couch Stretch
12/12 Bird Dog from Crawling

-then-

For Quality
12:00 EMOM
Minute 1 – :45 second Cardio Choice
Minute 2 – 12 Banded Snatch Grip Press
Minute 3 – 10 Bar Kip Swings + 15 sec Tuck Knee Hang
Minute 4 – 12 pvc overhead squats or front squat *depending on what you are doing in the workout

Strenght
12 E2MOM
3 OHS or 3 Front squats

“PRVN Cyclical”
For Reps:
12:00 AMRAP
3 Wall Walks
9 Toes to Bar
12 Alternating Dumbbell Snatch
Dumbbell: 50/35lbs (22.5/16kg)

Level 2:
2 Wall Walks
Dumbbell: 35/25lbs
(15/12kg) 6 Toes to Bar
Level 1:
2 Wall Walks to 20in off wall
Dumbbell: 25/15lb, 12/7kg
9 Kipping Knee Raises

Goals / Stimulus / Objectives

Goal: 6-8 Rounds

Score: Rounds & Reps

Stimulus: Cyclical Triplet / Fast Transitions

RPE: 8/10

Primary Objective: Attack The Transitions

Secondary Objective: Go Unbroken Where You Can

This workout is, broadly speaking, incredibly approachable in its rep scheme and movements. Assuming you have the confidence to cycle these movements, this workout is all about transitions and cycle speed – a very important skill in qualifier settings. Aerobic demand will be relatively comfortable throughout today.