Here's PVCF athlete, Bueno Buenaventura getting after some heavy clean and jerks!

Here's PVCF athlete, Bueno Buenaventura getting after some heavy clean and jerks!

 

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

1. Technique Review: Rowing on the C2 Erg

2. Warm-up E: Warm-up E: Reverse lunges x 5/side, 10 strict toes-to-bar, single-leg Romanian deadlifts x 5/side, kick up to hand stand x 5, 10 kip swings. Then pistols x 5/side, kipping toes-to-bar x 10, contralateral dumbbell single-leg Romanian deadlifts x 5/side, 10 headstand push-ups, 10 chest-to-bar pull-ups

3. πŸ’ͺπŸ‘©β€πŸ”§β€The Engineer V2”πŸ’ͺπŸ‘©β€πŸ”§
For time:
100 Double Unders
Then immediately into
4 Rounds of
21/18 Calorie Row
15 Toes to Bar
Then immediately into
100 Double Unders

(17 min cut-off)

LIII: as Rx’d
LII/LI: as written or sub straight leg raise or toes to ceiling. If you are still developing double unders, practice for 2:00 minutes each time.


Have fun!

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