WOD: Tuesday 250617

• Coaching Brief & Class Overview

Today’s training blends barbell skill and overhead strength development with a high-skill, gymnastics-focused workout. We’ll begin with a clean-to-overhead complex, then roll directly into a twist on a classic: “PRV It, Diane”—a deadlift and wall-facing handstand push-up couplet that will test strength, control, and stamina.

The lifting complex features 1 Power Clean + 1 Push Press + 3 Push Jerks, performed every 2:00 x 5 sets. Athletes should work off their Push Press 1RM, starting around 75% and building toward 85% by the final set, while staying below the 90% threshold. The clean and push press set the tone, but the focus is on clean bar path and shoulder stamina across three consecutive jerks. Cue athletes to stay aggressive through the dip and drive, especially as fatigue sets in. Maintain sharp footwork and timing through each rep.

We’ll then transition to “PRV It, Diane,” a variation of the benchmark classic. This version pairs descending deadlifts (21-18-15) with wall-facing handstand push-ups (15-12-9). The wall-facing variation raises the demand on core control, balance, and strict pressing mechanics. This piece rewards athletes who can stay tight and composed upside down while moving quickly through the barbell reps.

Athletes should aim to go unbroken or in 2 quick sets on the early deadlifts and adjust based on capacity as reps descend. For the handstand push-ups, smaller fast sets (e.g., 5s or 3s) are preferable over big sets as these burnout quickly. Remind athletes to keep their rib cage pulled in and hips stacked over shoulders for optimal pressing. Encourage tight transitions and smart pacing to stay within the time domain of 7–11 minutes.

This day develops barbell coordination, overhead strength, and high-level gymnastics capacity. Clean movement and composure under fatigue is the focus of the day.

weightlifting:

Every 2 mins for 10 mins.

1x [ 1 Power Clean + 1 Push Press + 3 Push Jerks ], @ 75%+ of 1RM Push Press

Goal: Work towards 85% of 1RM Push Press on the final set of this complex. *Do not exceed 90%

metcon: #TeamPRVNTuesday - "PRV It, Diane"

For time:

21 Deadlifts, 225/155 lbs

15 Wall Facing Handstand Push-ups

18 Deadlifts, 225/155 lbs

12 Wall Facing Handstand Push-ups

15 Deadlifts, 225/155 lbs

9 Wall Facing Handstand Push-ups

Goal: 7:00–11:00

Time Cap: 12:00

Accessories:

4 rounds for max hold of:

8 Kettlebell Z Press, pick load

15 Banded GHD Hip Extensions

Max hold Sorenson Hold