PVCF athlete, AJ practices the hand switch in between dumbbell snatches while keeping his eyes on the clock.

PVCF athlete, AJ practices the hand switch in between dumbbell snatches while keeping his eyes on the clock.

 

 Be sure to do your ten minutes of pre-class dynamic flexibility work.

1. Warm-up A: 100 Double Unders (5 min)

2. EMOM 8
1-2 Turkish Get-ups

3. Technique Review: The DB Muscle Snatch and DB Power Snatch

4. Run Prep: Toy Soldiers, Walking Lunges, High Knees, Butt Kicks, Knee Grabs, Cariocas, Leg Swings, Ankle Mob (5 min)

5. 👭”Buddy System”👭
AMRAP 20
In teams of 2:
200m Run with Medicine ball 20/14
12 DB Snatch 50/35

One athlete completes a round while the other athlete rests.

LIII: as RX’d
LII: Scale Medicine Ball weight as needed, Scale DB weight as appropriate.
LI: Run 200m
8 DB Snatch each round

Have fun!

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