WOD: Tuesday 241126

Should be plenty warm for a 1RM C&J after 147 reps.

• Coaching Notes

Here is one of the new PRVN Benchmarks to get after this week. It's called PRVN Strong and the entire focus is on barbell efficiency. We are looking for good barbell cycling mechanics as well as the ability to manage that fatigue and hit a quality heavy of the day for our Clean and Jerk. This will challenge our best athletes as well as our newest athletes in the gym. For anyone new to the gym, have them focus more on quality movement, rather than intensity and for the Heavy of the Day, just work into a spot where they feel confident and can maybe hit 3-5 quality singles to finish the session.

metcon: "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: 95/65lb, 43/30kg

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