**Reminder** There are no classes on Friday night at 4pm and 5pm and there are no Saturday Classes. We are preparing the gym for Barbell Beatdown on Friday night and Saturday is the competition. if you want to stop out and help we always appreciate it.

Warm-Up

2:00 Cardio Choice
1:00 minute Foam Roller Thoracic Spine Extension
30/30 second Glute Smash and Floss
30/30 second Couch Stretch

3 Sets, For Quality
5 Inchworm Push-Ups
5 Tall Muscle Cleans
5 Tall Power Cleans
10 Back Rack Cossack Squats
5 Barbell Squat Jumps

Strength
Weightlifting
Power Clean Complex
Every 2:00 minutes, 6 Sets
1 Hang Power Clean + 1 Power Clean

Start at 85% and build throughout this complex for the day.
Record Each Working Weight
For athletes newer to the lifts, let’s keep this as 3-5 Hang Power Cleans working on speed and mechanics of the lift.

“Power Play”

8:00 AMRAP
3-6-9-12…
Power Cleans 185/125lb, 84/57kg
Ring Dips

Goal: Complete the 5+ Rounds

Stimulus: Battery Work / Posterior Chain / Upper Body Press

RPE: 7/10

Primary Objective: Keep to quick singles on the Power Cleans with the focus of maintaining 6 seconds per rep

Secondary Objective: Keep the Ring Dips strict for as long as possible

Athlete Strategy and Workout Notes:
Maintain quick singles throughout this workout with the focus of maintaining around 6 seconds per rep. Then look to remain strict on the Ring Dips for as long as possible keeping with sets of 3+ each time you get up to attack the rings. Think of this as an accessory conditioning piece where the Power Cleans will reinforce our work in the weightlifting piece today and the Ring Dips are added auxiliary strength work. Stay consistent and smooth with your mechnics today as you work for the 8:00 minutes.

PRVN Recovery #7

1:00/1:00 Scorpion Stretch
1:00/1:00 Couch Stretch
1:00/1:00 Crossbody Lat Stretch
1:00/1:00 Wall Figure 4 Stretch
1:00/1:00 Single Leg Forward Fold