PVCF athlete, Colette Polmatier gets in a set of dips!

PVCF athlete, Colette Polmatier gets in a set of dips!

 

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. Snatch
EMOM 10
2 Snatch @ 85-95% of 2RM from last week. 

👉If you missed this last week, then find a moderately challenging weight for 2 and hold across. Power snatch +OHS if lack proficiency to full snatch. Otherwise, Power Snatch or Power Clean.

3. ✨💃”Mandy”💃✨
AMRAP 3
75 Double Unders
9 Snatches 135/93
Max Ring Muscle Ups
Rest 3 Minutes
AMRAP 3
75 Double Unders
7 Snatches 135/93
Max Ring Muscle Ups
Rest 3 minutes
AMRAP 3
75 Double Unders
5 Snatches 135/93
Max Ring Muscle Ups

LIII: as Rx’d
LII: Sub Power Snatch plus overhead squat or just power snatch if you can not overhead squat. Scale Weight 95/63. Sub Banded MU, Strict Chin-ups or Supinated Piked Ring Row for Muscle Ups. Practice Double Unders for :45 each round.
LI: 3 Rounds of:
1:00 double under practice
1:00 Muscle snatch practice
1:00 Ring Rows
Rest 3:00

Have fun!

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