Warm-Up
3 Sets, For Quality
10 PVC Pipe Pass Throughs
5 Overhead Squats
5 Snatch Balance
10 Medball Cleans
Weightlifting
Squat Snatch
On a 15:00 Clock
5-4-3-2-1 Touch & Go, For Load
Rest as needed
Rest as needed to remain unbroken. Start between 70-75% of 1RM Snatch and ascend by feel for the day, with a target of finishing between 90-95% of 1RM
"Velma"
10 Rounds for Time
3 Power Snatch 61/43kg
15 Wall Balls 9/6kg
Time Domain: 10:00-15:00
Time Cap: 18:00
RPE: 8/10
Rx+:
10 Rounds for Time
3 Power Snatch 84/57kg
15 Wall Balls 12/9kg
PRVN Recovery #5
1:00/1:00 Elevated Pigeon Stretch
1:00 Seated Chest Stretch
1:00/1:00 Crossbody Lat Stretch
Optional Accessories
3-4 Sets, For Quality
10/10 RNT Split Squat
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