Scale don’t fail.
Warm-Up

:45/:45 Couch Stretch
12 Bootstrap Squats w/ Block & Twist
15 Banded Face Pulls

-then-
10:00, For Quality
30 Plate Hops
10 Air Squats
10 Push Ups
5 Muscle Clean
5 Strict Press
Empty Barbell then progress loads…

Strength
Front Squat + Jerk
Every 2:00 x 6 Sets
2 Front Squats + 2 Jerks
Perform @ 75-85%
*Any style jerk today, athlete choice.
% is Based on 1RM Clean & Jerk

Wod
“PRVN Classic”

For Time:
5 Rounds
24 Wallball Shots
12-15-18-21-24 Pull-Ups
Wallball: 20/14lbs, 9/6kg to 10ft/9ft

Level 2:
20 Wall Balls / 6-9-12-15-18 Pull-Ups
Level 1:
Wallball: 14/10lbs (6/4.5kg) / Jumping Pull-Ups 6-9-12-15-18

Goal: 8:00-12:00

*Time-cap 15:00

Score: Time

RPE: 9/10

Primary Objective: Overall Time

Secondary Objective: Go Big on the Pull-Ups

This simple couplet is in the vein of a workout we might see in the final week of the Open. While this will start off approachable, the volume accumulates quickly and the heart rate will spike sooner than we think. Top end athletes will be looking to go largely unbroken, trust their fitness, and ‘figure it out’ in the final 2 rounds. Most would benefit from playing to their strengths here, going big on either the wallballs or the pull-ups, and focusing on an intelligent approach to the other movement.

If you can perform the level 3/2 version of this workout, even if it means getting time capped/finishing outside the goal time, I absolutely encourage it today.