PVCF athlete, Lea Bullock, gets after some pull-ups in the sunshine!

PVCF athlete, Lea Bullock, gets after some pull-ups in the sunshine!

 

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

1. 3 Rounds of:

3 Snatch deadlift
3 Snatch pull
3 Snatch high pull
3 muscle snatch
3 overhead squats
3 power snatch
(10 min)

2. EMOM 8

2 Power Snatch 135/93 +35 Double Unders

LIII: as Rx’d
LII: Isabel weight (60-70%) from last week or find a moderately challenging weight for 3 that you will not miss during the EMOM. Practice Double unders till the :45 second mark for each minute
LI: 3 Muscle Snatch or Clean, Practice Double unders till the :30s mark

3. Rest 10 minutes

4. “Jack”

1000m Row
50 Power Snatch 65/45
30 Burpees over the Bar

15 minute cutoff

LIII: as Rx’d
LII: scale weight and to regular burpees as needed
LI: Row 500m
25 Power or Muscle Snatch
15 Burpees

5. Foam Roll 

Have fun!

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