Warm-Up
2 Sets
:30/:30 Couch Stretch
:30/:30 Samson Stretch
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2 Sets
:30 Jump Rope Practice
:15 Passive Hang + :15 Active Hang
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Barbell Primer
3 Sets, with an Empty Barbell
High Hang Power Clean
High Hang Squat Clean
Hang Power Clean
Hang Squat Clean
Weightlifting
Every 90 seconds
1 Power Clean + 1 Squat Clean
Start @ 70% of Power Clean and build
“Beast”
3 Rounds for Time
75 Double Unders
20 Toe to Bar
10 Front Squats 84/57kg
*Front Squats are from the Floor
Goal Time: 10:00-13:00
Time Cap: 15:00
RX+:
3 Rounds for Time
100 Double Unders
25 Toe to Bar
10 Front Squats 102/70kg
PRVN Recovery #9
1:00/1:00 Couch Stretch
1:00/1:00 Crossbody Lat Stretch
1;00/1:00 Single Leg Forward Fold
Core / Midline Stability
3 Sets, For Quality
:30 sec Sorenson Hold
:60 sec Forearm Plank Hold
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