PVCF athlete, Joe Johnson focuses his mind before setting up for the lift.

PVCF athlete, Joe Johnson focuses his mind before setting up for the lift.

 

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


1. Warm-up A: 100 double Unders (5 min)

2. Warm-up F: Four rounds w/ empty barbell of 3 deadlifts, 3 power (or muscle) cleans, 3 front squats, 3 press, 3 push press, 3 push jerks. (10 min)

3. Max Height Box Jump🐰

👉Using the padded boxes, each athlete works up to a max height box jump for the day.
(10 minutes)

4. 🔵🤹”Triplet Gone Bad III”🤹🔵
5 Rounds of:
AMRAP 1: Wallball 20/14
AMRAP 1: Push Press 115/73
AMRAP 1: Box Jump 24/20”
Rest 1 minute

LIII: as Rx’d
LII: 75/55 Push Press or scale weights as needed, scale box jump height and Wallball as appropriate.
LI: Press or Push Press and Box step ups as appropriate. Work for :30 for each exercise, Rest :30, Rest 1:00 between rounds.

Have fun!

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