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
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)
- Accrue 1:00 Sink Mob
- 1:00/side OH Banded Distraction