6:00 minutes, For Quality
60 second Machine Choice
10 x (Push-Up + 2 Alternating Deep Lunge Mountain Climbers)
10 Dead-Bug Heel Taps
(5 Single Arm Upright Row + 5 Single Arm Strict Press) / Arm

Barbell warm up

Then
We will let you get a little weight on the bar and we go through this
For Load:
Every 3:00 minutes x 5 Sets
3 Hang Squat Cleans + 1 Jerk
Starting @ 70% of 1RM Clean and Jerk and building to a heavy for the day

“Grettel”
10 Rounds
3 Clean and Jerk
3 Bar Facing Burpees
Load: 135/95lb, 61/43kg
Level 2-adjust weight to 115/75 or less
Level 1-Lighter weight and hang clean and jerks

Goal: 4:00-7:00 minutes

Time Cap: 10:00

Stimulus: Barbell Cycling and Quad Stamina

RPE: 9/10

Primary Objective: Complete each round in under :50 seconds

Secondary Objective: Even pacing across all 10 rounds
We’ve recently tackled “Ingrid” with 10 rounds of Power Snatches and Bar Facing Burpees, so today we are tackling it’s counterpart with Clean and Jerks and Bar Facing Burpees. The time domain should be relatively similar today, but those that can Rx this version should go up as the Clean and Jerk is a more simple movement at these loads. Work on quick singles throughout and only if you are very proficient should you think about doing TnG sets towards the last 2-3 rounds of this workout. Starting off with TnG will leave your legs gassed in the later half here.

PRVN Recovery #3
1:00/1:00 Couch Stretch
1:00/1:00 Single Leg Forward Fold
1:00 Updog Pose
1:00 Seated Straddle Stretch
1:00 Saddle Pose