eneral Warm-Up: (4-5 minutes)
2 Sets: For Quality
1:00 Cardio Choice
10 Alternating Cossack Squats
10 Air Squats
5 Squat Jumps
5 Inchworm Push-Ups
5 Pike Push-Ups
:30 second Jump Rope

Specific Warm-Up: (5-7 minutes)
@ Warm-Up Load
5 Dumbbell Thrusters
5 Bar Kip Swings
5 Strict Knee Raises
15 Double Unders or 30 Single Unders
5 Dumbbell Thrusters
3-5 Kipping Knees to Chest / Elbows/ Building to Toe to Bar
5 Toe to Bar or Scale for the Day (Kipping Knee Raise / Alt Toe to Bar)
15 Double Unders or 30 Single Unders

Barbell Specific Primer: (3-4 minutes)
2 Sets: Building Loads
3 Front Squats
2 Push Jerks w/1sec Pause in the Dip on the First Jerk
1 Split Jerk w/3 sec Pause in the Catch
2 Front Squats
1 Split Jerk
Then.. build to starting weight on the complex (2-3 minutes)

Weightlifting
Every 3:00 minutes x 5 Sets
2 Front Squats
1 Jerk
1 Front Squat
1 Jerk
*Any style jerk, your choice.
Starting @ 70% of 1RM Clean and Jerk

Extra Instructions:
Build to a true heavy complex for the day. Focus on maintaining an upright torso and keeping a vertical drive into the Jerk. Focus on catching a dip on the re-rack and then stand before completing your next front squat to the final jerk.

TEAMPRVNTUESDAY

“Old Fashioned”
For Reps:
13:00 AMRAP
10 Dumbbell Thrusters
10 Toes to Bar
30 Double Unders
Dumbbells: 2×50/35lbs (22.5/15kg)

Level 2:
For Reps:
13:00 AMRAP
10 Dumbbell Thrusters
10 Alternating Toes to Bar
20 Double Unders
Dumbbells: 2×35/25lb, (15/12kg)

Level 1:
For Reps:
13:00 AMRAP
10 Dumbbell Thrusters
10 Kipping Knee Raises
40 Single Unders
Dumbbells: 2×25/15lb, (12/7kg)

Mobility

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