PVCF athlete, Kayla Fappiano takes a moment to take in some fresh air before starting the workout <3

PVCF athlete, Kayla Fappiano takes a moment to take in some fresh air before starting the workout <3

 

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

1. Technique Review: The Push Jerk

2. Warm-up F: Four rounds w/ empty barbell of 3 deadlifts, 3 power cleans, 3 front squats, 3 press, 3 push press, 3 push jerks. (10 min)

2. Push Jerk
15 minutes to work up to a heavy set of 2. If you lack the mobility or haven’t mastered the Push jerk yet then Push Press. 

3. 🏅“DT”🏅
Five rounds for time of: 
12 Deadlifts
9 Hang power cleans
6 Push jerks
 
(12 minute cut-off)
LIII: 155/108lbs
LII: scale weight appropriately. 
LI: 5 rounds not for time of 6 deadlifts, 6 muscle cleans, 6 push press

Have fun!

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