Here is your overview for the week. Monday’s workout is below
Monday: Strict Pull-Ups + Rotational Ball Slams – Gymnastics strength + explosive rotational power
Tuesday: Power Clean + Push Press + Push Jerk Complex – Pressing power and barbell rhythm
Wednesday: Pause Front Squat + Front Squat – Bracing, posture, and triple extension
Friday: 3-Position Snatch (High Hang, Hang, Floor) – Barbell speed and position work


Conditioning Focus:
Monday: “So Fresh, So Clean” – Short-set triplet testing bodyweight stamina and grip
Tuesday: “PRV It, Diane” – High-load posterior chain with gymnastic density
Wednesday: “Work in Progress” – Re-test conditioning with machine + wall ball fatigue
Thursday: “Hey Ya” – Longer aerobic intervals balancing machine output, GHD volume, and running
Friday: “Player’s Ball” – Grip-intensive pull-up and dumbbell fatigue in fast rounds

General Prep and Activation
2 Sets: For Quality
10 Alternating Box Step-Ups
12 Straight Arm Banded Lat Pull Downs
:15 Hollow Hold
:15 Arch Hold
10/10 Single Leg Glute Bridges

Specific Prep
2 Sets
3-5 Jumping Pull-Ups with Controlled Eccentric
5 Bar Kip Swings + 5 Kipping Knees to Chest
5 No Jump Burpees
5 Box jump overs

Then complete @ workout pace
3 Burpee Box Jump Overs
6-8 Toes to Bar
3 Burpee box jump overs

Move into Strict Pull-Ups and work through modifications as needed.

Every 2:00 x 5 Sets
3-5 Strict Pull-Ups
+
10 Alternating Overhead Rotational Ball Slams

*We are looking to add weight to the Strict Pull-Ups if possible

Workout
“So Fresh, So Clean”

3 Sets: For Time
10 Burpee Box Jump Overs
20 Toes to Bar
10 Burpee Box Jump Overs
Rest 1:30 b/t sets
Box Height: 24/20in

Level 2:
3 Sets: For Time
10 Burpee Box Jump Overs
20 Alternating Toes to Bar
10 Burpee Box Jump Overs
Rest 1:30 b/t sets
Box Height: 24/20in

Level 1:
3 Sets: For Time
10 Burpee Box Step-Overs
20 Kipping Knee Raises
10 Burpee Box Step-Overs
Rest 1:30 b/t sets
Box Height: 24/20in

Masters 55+
3 Sets: For Time
10 Burpee Box Jump Overs
20 Alternating Toes to Bar
10 Burpee Box Jump Overs
Rest 1:30 b/t sets
Box Height: 24/20in

Coaching Notes, Strategy, and Goals
Goal: 3:00–4:00 per set / Total Time: 11:00–15:00
Time Cap: 17:00
Stimulus: High-Skill Interference / Anaerobic Threshold
RPE: 8/10
Primary Objective: Hold consistent, repeatable efforts across all three sets
Secondary Objective: Keep Toes to Bar in 2-3 sets while staying aggressive on transitions
Workout Strategy:
This one is all about repeatable intensity with tight rest windows. The Burpee Box Jump Overs should be where most of the time is made up in this workout, start each set steady and aim to immediately move into Toes to Bar without a long setup. For Toes to Bar, aim for 2-3 quick sets to minimize grip fatigue before heading back to the final 10 Burpee Box Jump Overs. Move with urgency on the back end of each round, as it’s followed by rest. The goal is to go fast, but remain in control and focus on sustainable pacing.
Movement Modifications:

Toes to Bar: Toes to Target, Alternating Toes to Bar, Hanging Knee Raises, V-Ups, Strict Hanging Leg Raises

Burpee Box Jump Overs: Step-Overs (reduce height if needed), Burpee to Plate. or elevated burpees

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