It's been a wonderful week of PVCF Birthdays! Here's Davis Chandler basking in some sunshine after a workout! Happy Birthday to all!

It's been a wonderful week of PVCF Birthdays! Here's Davis Chandler basking in some sunshine after a workout! Happy Birthday to all!

 

 Be sure to do your ten minutes of pre-class dynamic flexibility work. 
 
1. Technique Review: The Muscle Clean
 
2. Warm-up F: Four rounds w/ empty barbell of 3 deadlifts, 3 muscle cleans, 3 front squats, 3 press, 3 push press, 3 push jerks. (10 min)
 
3. “Triplet Gone Bad”
5 Rounds of:

AMRAP 1: Muscle Clean
AMRAP 1: Box Jumps
AMRAP 1: Calorie Row
Rest 1 minute
 
LIII: 24/20” Box, Muscle Clean @ 75/53
LII: Muscle Clean @55/35. Scale box as needed
LI: 3-4 Rnds of
:30s of Muscle Cleans/:30 Rest
:30s of Box Jumps/:30s Rest
:30s Calorie Row/:30s Rest
Rest 1:00
 
4. Cash-out:
EMOM 8

Even: Unbroken Strict Handstand Push-ups or 5/side DB Press
Odd: :30-:45 Side Plank. Switch sides every odd minute.
 
 
Have fun!

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