PVCF Memorial Day Murph and Barbeque! For more information, click here!




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

1. Practice handstands and handstand walking for 5 minutes.

2. Five minutes deliberate practice of the 8 positions of the power clean and the 5 positions of the push jerk. (Note: if you’re not cleared to push jerk, push press instead)

3. Press

  • 3-3-3-3-3-3.

Six sets to work up to your best triple for the day. (20 min)

4. Five minutes to warm up weights for finisher

5. “Grannie” EMOM 10:

  • 3 Power clean and push jerks
  • With time remaining in minute, max double-unders

Score is weight/total DU

LIII: as written. Load is 70% max push jerk. LII: muscle or power cleans as appropriate, push press or push jerk as appropriate LI: 6 rounds for time of 5 muscle clean and push press. Rest as necessary.




Have fun!