Max effort clean: when even your hair is working hard! Outstanding! PVCF athlete, Julia Boyle!

Max effort clean: when even your hair is working hard!
Outstanding! PVCF athlete, Julia Boyle!

 

Be sure to do your ten minutes of pre-class dynamic flexibility work.
 
1. Warm-up B: Three rounds of the parallette complex @ 5 reps plus 10 Goblet Squats + 10 Kettlebell Swings. Accrue one minute of L-sit in three 20 second efforts. If you don’t have strong push-ups, stay off the parallettes and do 10 strict push-ups per round, using assistance as required. (10 min)

2. Technique Review: The DB Snatch 

3. “Khufu”
60 Overhead Reverse Lunges 35/25 (plate)
50 DB Snatch 35/25
40 GHD Sit-ups
30 Burpees
20 Muscle Ups
30 Burpees
40 GHD Sit-ups
50 DB Snatch 35/25
60 Overhead Reverse Lunges 35/25 (plate)
 
(30 minute cut-off, large classes; athletes can start at different exercises to share GHD machines)
 
LIII:as Rx’d
LII: scale lunge/snatch weight as appropriate, weighted sit-ups, Sub 20 strict chin-ups, ring rows, or banded muscle ups for MUs.
LI:
30 Reverse Lunges
25 DB Snatch
20 Butterfly sit-ups
15 Burpees
10 Ring Rows
15 Burpees
20 Butterfly sit-ups
25 DB Snatch
30 Reverse Lunges
 
Have fun!

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