3:00 Cardio Choice

2 Sets
:30 Foam Roll Thoracic Extension
:30 Extended Reverse Plank Bridge
8/8 Quadruped Thoracic Rotations
3 Sets
Back Rack Jump to Split
BTN Press in Split
Jerk Recovery, Front Foot Step Back First
Split Jerk + Recovery

Can add light loads to the specific barbell prep if necessary

Weightlifting
Every 2:00 x 6 Sets
Set 1: 2 x 1 Pause Split Jerk + 1 Split Jerk @ 73%
(this means do one pause split jerk and 1 split jerk, then do another pause split jerk and 1 split jerk)
Set 2: 2 x 1 Pause Split Jerk + 1 Split Jerk @ 78%
Set 3: 1 Pause Split Jerk + 1 Split Jerk @ 83%
Set 4: 1 Split Jerk @ 88%
Set 5: 1 Split Jerk @ 88%
Set 6: 1 Split Jerk @ 88%
*For the pause split jerk, hold the dip and catch for 1 second each.

*On the pause split jerk + split jerk complexes, note that the 2 x 1+1 is two sets of 1+1 resting as needed between. Do not perform 4 reps straight.

“Pantera”
10:00 AMRAP
2 Power Clean
4 Push Press
8 Chest to Bar Pull-Ups
Barbell: 185/125lb, 84/57kg

Goal: ~8+ Rounds
Stimulus: Push Pull / Power Output
RPE: 7/10
Primary Objective: Complete the barbell complex and chest to bar unbroken
Secondary Objective: Maintain as close to 1:00 / round as possible
Strategy: The goal here will be to do 2 hard TnG Power Cleans into a challenge of 4 Unbroken Push Press. Remember that today the goal is more strength, so Push Jerk is not allowed. We will then drop the bar and then go right into 8 Chest to Bar Pull-Ups for a quick set, then compose yourself prior to getting into the Barbell Complex again. This style of workout is meant to help improve our battery work with higher loading and segments that will require a little more energy and effort in smaller rep schemes.

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