Want to hear a great story about the PVCF Family coming together to help a member - with humor and generosity? Click   here!

Want to hear a great story about the PVCF Family coming together to help a member - with humor and generosity? Click here!

 

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

1. Warm-up: 4 Rounds with PVC pipe or empty bar of: 3 Snatch Deadlift, 3 Snatch Pull, 3 Snatch High Pull, 3 Muscle Snatch, 3 Power Snatch or Snatch

2. ๐Ÿ‹๏ธโ€โ™€๏ธPower Snatch ๐Ÿ‹๏ธโ€โ™‚๏ธ

4x2@90-95% of 2RM from last Friday

If you donโ€™t know your 2RM then find a moderately challenging weight for 2 and then repeat for 4 total sets. Not touch and go reps but no more than 10sec between rep 1 and 2.

3. ๐ŸŽ๐Ÿ—บ๏ธโ€œThe Great Wide Openโ€๐Ÿ—บ๏ธ๐ŸŽ
AMRAP 3
15 Toes to Bar
9 Power Snatch 95/63
Rest 3 min
AMRAP 3
12 Toes to Bar
6 Power Snatch 135/93
Rest 3 min.
AMRAP 3
9 Toes to Bar
3 Power Snatch 155/108

LIII: as rxโ€™d
LII: 75/53,95/63, 115/73 or scale weight progressively as appropriate. Sub straight leg raise or toes to ceiling as needed.
LI: Each AMRAP
12 Toes to Ceiling
6 Muscle Snatch or Muscle Clean
Keep snatch at light to moderate weight and focus on technique

Have fun!

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