Warm-Up

2-3 Sets
:30 second Jump Rope
10 Alternating V-Ups
10 Deep Lunge Mountain Climbers
10 Air Squats

Barbell Primer
2-3 Sets at Each Position
High Hang (Hip), Then Hang (Knee)

– High Pull

– Muscle Clean

– Power Clean

Then build to working weights

Weightlifting
Every 90 seconds x 6 Sets
2 Hang Power Cleans
Set 1: 75%
Set 2: 75%
Set 3: 80%
Set 4: 80%
Set 5: 85%
Set 6: 85%

% is Based on 1RM Power Clean
Focus on catching each rep as high as possible, while maintaining good receiving positions.

#TEAMPRVNTUESDAY

“Mjollnir”
14:00 AMRAP
10 Power Clean
15 Toes to Bar
50 Double Unders
Barbell: 155/105lbs (70/48kg)

Level 2:
For Reps:
14:00 AMRAP
10 Power Clean
10 Toes to Bar
30 Double Unders
Barbell: 95/65lb, 43/30kg

Level 1:
For Reps:
14:00 AMRAP
10 Hang Power Clean
15 Kipping Knee Raises
75 Single Unders
Barbell: 45/35lb, 20/15kg

Goal: 5-8 Rounds

Score: Rounds & Reps

RPE: 8/10

Primary Objective: Consistent Round Times

Secondary Objective: Barbell Pace

Today will be a grip and hip hinging focused triplet, where your ability to maintain a steady cadence throughout will win the day. Look to hit a touch and go set on the barbell to start each round, and then a few singles to recover the grip a bit as we go into a – hopefully – manageable set of toes to bar. Being able to treat the double unders as a recovery station today will be crucial, otherwise we’ll be left to lengthen our transitions to recover our breathing and stay composed over the course of this workout.

PRVN Recovery #2

1:00 Child’s Pose

1:00/1:00 Low Dragon Stretch

1:00/1:00 Scorpion Stretch

:30/:30 Thread the Needle Stretch

5/5 Side Lying Thoracic Rotations