Awwww yessss! PVCF Friday Night Lights is coming!   Sign up this weekend! Click   here:)    ( Lizzy  will email you to get your t-shirt or tank top size)

Awwww yessss! PVCF Friday Night Lights is coming! 

Sign up this weekend! Click here:)

(Lizzy will email you to get your t-shirt or tank top size)

 

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

1. 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)

2. Technique Review: 🕺The Curtis P Complex🕺
=Hang Squat Clean+Forward Lunge Right+Forward Lunge Left+Push Press (without putting barbell down)

3. 🔹🐰”Team Jumping Curtis-P”🐰🔹
In teams of 2
AMRAP 20
5 Curtis Ps 115/73
35 Double Unders

One Athlete completes a round while the other rests

LIII: as Rx’d
LII: 75/53 or scale weight appropriately. Hang Power Clean then front squat if you are not yet proficient with the full clean.If you have a limited rack position use Dumbbells instead. Practice Double Unders for :35 seconds
LI: Do 2 Curtis Ps per Round (DB or light barbell as appropriate), Practice Double Unders for :35 seconds

4. Mobility Party!


Have fun!
 

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