Here's some hard work inspiration! Meet Saro Ntahobari! She's been training at our PVCF HIIT classes and is doing great during her first month. Awesome job, Saro!

Here's some hard work inspiration! Meet Saro Ntahobari! She's been training at our PVCF HIIT classes and is doing great during her first month. Awesome job, Saro!

 

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

1. Technique Review: The Squat Clean, the Push Jerk and Split Jerk (10 min)

2. Deliberate Practice: Five minutes of the Clean and Jerk

3. Clean and Jerk
3-3-2-2-1-1-1-1

20 minutes to work up to a 1RM for the Day. Take note of your numbers for future reference.

4. “Beth”
2 Rounds for time:
22 Cleans 135/93
22 Ring Dips

LIII:as Rx’d
LII:Scale weight and Dips as appropriate;
AMRAP 2:30 Cleans
AMRAP 2:30 Dips
AMRAP 2:30 Cleans
AMRAP 2:30 Dips
(up to 22 reps for each AMRAP)
LI: 2 Rnds of
2x6 Muscle Cleans
2x6 Parallette Dips

Cash-out:
3x6-8/side Weighted Box Step Up
3x:30-1:00 Side Plank per side
3x1:00 Superman Hold
 


Have fun!

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