juliaa

Now let's all take a moment to put the PVCF Spotlight on athlete, Julia Boyle. Wednesday, after two years of hard work and consistent learning and training, she got her FIRST PULL-UP! That's right, no bands, no ring rows, just pure strength and indomitable spirit getting her up and over that bar! Three cheers for You, Julia!

 

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

1. Warm-up F: Four rounds w/ empty barbell of 3 clean deadlifts, 3 power (or muscle) cleans, 3 front squats, 3 press, 3 push press, 3 push jerks. (5 min)

2. Power clean

  • 5-5-5-3-3-3.

Six sets to work up to the heaviest triple you can handle today. Try to beat last month’s heavy triple. (20 min)

3. Technique review: 7 positions of the muscle snatch, 8 positions of the power snatch. After five minutes, start adding weight for WOD.

4. “Carry On” 21-15-9 reps for time of:

  • Power snatch 115/83lbs
  • x 2 wallballs

LIII: as written LII: muscle or power snatch or power clean as appropriate, weight as appropriate LI: three rounds of 2 x 5 muscle snatch or clean as appropriate, 15 wallballs

(12 min cut-off)

5. Mobility:

  • Accrue 1:00 Sink Mob
  • 1:00/side OH Banded Distraction

Have fun!