TUESDAY

Warm-Up

2:00 Cardio Choice

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For Quality:

2 Rounds

1 - 20 seconds Lateral Band Walk + 20 second Monster Band Walk

2 - 5/5 World’s Greatest Stretch + 10 Deep Lunge Mountain Climbers

3 - 5 Tall Muscle Cleans + 5 Front Squats + 5 Push Press (Empty Barbell)

4 - 3-5 Broad Jumps or 10 Jumping Air Squats

Weightlifting

Every 90 seconds x 6 sets

Squat Clean Thrusters

1.1 @ 70%+ of 1RM Thruster

The goal here today is to build to around 85% of 1RM Thruster

We are getting after some barbell work here with some Cluster Sets of Squat Clean Thrusters (Clusters) where we will tackle 1 rep and then have a good little rest of 10 seconds before hitting the next set. The goal here is to challenge the loading and focus on form and an upright torso out of the Squat Clean into the overhead press.

#TeamPRVNTuesday

Fitness

For Time:

5-10-15-10-5

Bar Facing Burpees

Thrusters

Cal Row

45 Single Under’s

Performance

For Time:

9-12-15-12-9

Bar Facing Burpees

Thrusters

Cal Row

30 Double Under’s

Barbell: 42.5/30kg

Goals / Stimulus / Objectives

Goal: 11:00-15:00

Time Cap: 17:00

Score: Time

Stimulus: Open Style Workout Prep

RPE: 9/10

Primary Objective: Strong Back Half Finish

Secondary Objective: Bar Facing Burpee Cadence

Optional Accessories

Every 2:00 x 3 Sets, For Quality

5-7 Box Piked Deficit Handstand Push-Ups

8-10 Reverse Nordic Curls