Warm-Up

4 Sets
20 seconds on / 10 second transition
– Dead-Hang From Pull-Up Bar
– Burpee Bar Touch
– Bar Kip Swings
– Ring Rows-
–Alternating Single Arm Kettlebell Swings

Gymnastics Skill Progression
Spend 10-15 minutes on Chest to Bar Technique and Progressions
-Scale today include Inverted Rows for more mid-back engagement or banded chest to bar to allow for full range of motion to the bar.

“Glitch”
*IMPORTANT NOTES ABOUT THIS WORKOUT
-Round 1,3,5 go in the order below. round 2,4,6 go in reverse order
-read the description to achieve the correct stimulus. You might be able to do some 70 pound snatches but can you do them quickly?

For Time
6 Sets, Each For Time
8 Alternating Dumbbell Snatch
10 Jumps over PVC (Facing)
12 Chest to Bar Pull-Ups
– Rest 1:00 b/t sets – 
*Alternate Directions Each Round
PVC Height: 30’’/24’’
Dumbbell: 70/50lb, 32/22.5kg

Scaling, lighter DB, pull ups or ring rows, lower jump OR lateral stepovers on that pvc pipe.

Goal: 1:00-1:30 Sets / 11:00-15:00 

Time Cap: 20:00

Score: Time

Stimulus: High Capacity Triplet / Sprinting

RPE: 9/10

Primary Objective: Aggressive on the Dumbbell

Secondary Objective: PVC Jump Over Pace

This is all about going fast and unbroken, and pushing transitions. Pretend each set is its own little race against the clock. We should be looking to keep the pull-ups to two sets or less no matter if it’s first or last in the flow of that set, and the big separator will be our ability to hold pace on the jump overs and dumbbell snatch, especially when we finish those odd sets with the dumbbell.

PRVN Recovery #5

1:00 Elevated Prayer Stretch
1:00/1:00 Elevated Pigeon Stretch
1:00 Seated Chest Stretch
1:00/1:00 Crossbody Lat Stretch