10/12/24 Tuesday Workout of the Day

Warm-Up

:45/:45 Doorway Stretch

5/5 World's Greatest Stretch

10 Bootstrap Squats w/ Block & Twist

-then-

For Quality

4 Rounds

6/6 Single Arm Dumbbell Strict Press, Building

9 Dumbbell Goblet Squats

12 Banded Good Mornings

Barbell Primer

2 Sets, With Empty Barbell

5 Hang Power Snatch

5 Snatch Grip Push Press

3 Hang Power Clean

3 Hang Squat Cleans

3 Push Press

3 Thrusters

3 Split Jerk

--

Spend 8:00 warming up to 80% of Goal Clean and Jerk Weight for the Day

"PRVN Strong"

For Time & Load:

Against a 16:00 Clock

7 Rounds

7 Power Snatch

7 Power Clean

7 Thrusters

-In the Remaining Time Establish a 1RM Clean & Jerk

Barbell: 43/30kg

Goal: 9:00-12:00

Score: Time & Load

RPE: 9/10

Rx+:

Barbell: 52/36kg

Level 1:

For Time & Load:

Against a 16:00 Clock

7 Rounds

7 Hang Power Snatch

7 Hang Power Clean

7 Thrusters

-In the Remaining Time Establish a 1RM Clean & Jerk

Barbell: 20/15kg

Level 2:

Barbell: 34/25kg

Mobility

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 Quality:

12:00 EMOM

Minute 1 - 5 Snatch Grip Segmented Deadlift @ 90% of 1RM

Minute 2 - 3/3 Rotational Broad Jumps

Minute 3 - 3 Tall Box Jumps, Building