Who is ready to have a Power Snatch PR on Thursday? Here's PVCF athlete, Katie B. with some inspiring focus!

Who is ready to have a Power Snatch PR on Thursday? Here's PVCF athlete, Katie B. with some inspiring focus!

 

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

1. Snatch Warm-up: 
3 Rounds of: 3 Snatch Deadlift, 3 Snatch Pull, 3 Snatch High Pull, 3 Muscle Snatch, 3 Power Snatch (10 min)

2. Power Snatch 1RM

15 minutes to work up to a heavy single for the day. If you are still new to the movement, work up to a moderately challenging set of 3.

3. ”Wayne and Garth”
For time:
30 Box Jumps 24/20”
15 Power Snatch 115/73
20 Box Jumps 24/20”
10 Power Snatch 135/93
10 Box Jumps 24/20”
5 Power Snatch 155/108

(13 minute cut-off)

LIII:as Rx’d
LII: 75/53, 95/63, 115/73 or scale snatch weight progressively as appropriate. Scale box as needed.
LI: 3 Rounds of:
12 Box Jumps
9 Muscle Snatches

4. Member Appreciation Challenge: 1:00 Max Calorie Assault Bike*

*Participation is Optional. This can be done any time before or after class.

Have fun!

😍😍😍😍😍

Remember to
enter your workout results in the comment section on the website each day to be entered to win a prize!Everyone who checks in to class 3 days or more this week will also be entered to win!

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