✨🌈PVCF's Habit Shift Challenge!🌈✨

Get Ready: it's happening January 27th to February 27th!

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

1. Technique Review: The Power Clean (10 min)

2. Warm-up F: 3 Rounds of 3 Deadlifts, 3 Power Clean, 3 Front Squat, 3 Press, 3 Push Press, 3 Push Jerk

3. Power Clean
15 minutes to work up to a 1RM. 

If you are new to the Power Clean then spend the time working to a comfortable set of 3 and then repeat that weight for 3-5 total sets.

4. 🍐“Mercy!”🍐
For time:
21 Power Clean 135/93
42 GHD Sit-ups
15 Power Clean
30 GHD Sit-ups
9 Power Clean
18 GHD Sit-ups

(15 minute cut-off)

LIII: as Rx’d
LII: 75/53, 115/73, 135/93 or scale weight progressively as appropriate. Weighted Sit-ups
LI:3 Rounds for time of:
10 Power or Muscle clean
20 Butterfly Sit-ups

Have fun!