PVCF athlete, Eileen Messer has trained with us for five years! You could set a clock by her consistency at the 8.00 a.m. class ;) Now, that's some motivation!

PVCF athlete, Eileen Messer has trained with us for five years! You could set a clock by her consistency at the 8.00 a.m. class ;) Now, that's some motivation!

 

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

1. Snatch Warm-up: 3 Rounds with empty bar of 3 Snatch Deadlift, 3 Snatch Pull, 3 Snatch High Pull, 3 Muscle Snatch, 3 Power Snatch

2. Power Snatch
3-3-3-2-2-2

15 minutes to work up to a heavy double

3. πŸ‹οΈβ€β™‚οΈOverhead Squat:πŸ‹οΈβ€β™€οΈ

5-5-5-3-3-3

15 minutes to work up to a heavy triple. From rack.

4. πŸŒπŸŒβ€16.3β€πŸŒπŸŒ
AMRAP 7
10 Power Snatch 75/53
3 Bar Muscle Ups

LIII:as Rx’d
LII: 55/35 Power Snatch
Chest to Bar Pull-ups or 2:1 Pull-ups,Banded Pull-ups or Ring Rows
LI: AMRAP 7
6 Muscle Snatch
6 Ring Rows

Have fun!

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