Warm-Up
15 Prone Y's w/ Plates (Hold top for 2 second)
-then-
For Quality:
12:00 EMOM
Minute 1 - 10 American Kettlebell Swings
Minute 2 - 5 Hang Muscle Snatch + 5 Snatch Balance + 5 Overhead Squats
Minute 3 - :10 Passive Hang + :10 Active Hang + 8 Kip Swings
Minute 4 - :40 Machine Building, Building
*Build each round with your Barbell Load if possible
Snatch
Every 1:15 x 10 Sets
Sets 1-5: 2 Reps @ 70-80%
Sets 6-10: 1 Rep @ 83%+
"Theaetetus"
For Reps:
4 Sets
1:30 on/1:30 off
15 Overhead Squats
-Max Toes to Bar in the Remaining Time
Load: 61/43kg
Goal: 12-18 Reps / Set
Stimulus: Midline Conditioning / Quad Stamina
RPE: 8/10
RX+:
Load: 70/48kg
PRVN Recovery #6
1:00/1:00 Scorpion Stretch
1:00/1:00 Couch Stretch
1:00/1:00 Extended Arm Lizard Pose
1:00/1:00 Single Leg Forward Fold
1:00 Childs Pose
Optional Accessories
For Completion:
4 Sets
2:00 On/1:00 Off
15 GHD Sit-Ups
-Max Parallette Support L-Sit Remaining Time
Quality first and foremost here. Aim to go for a longer hold to start each set on the L-Sit, before accumulating some high quality shorter holds. Bend the knees as needed.
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