Indomitable and unstoppable! PVCF parents! #strongasamother Here's PVCF athlete, Loren Davine warmed up and ready to tackle the WOD!

 

 

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

1. Technique review: Eight positions of the power snatch. Eight positions of the snatch. (5 min)

2. 4 Rounds of:

  • 3 Snatch deadlift
  • 3 Snatch pull
  • 3 Snatch high pull
  • 3 muscle snatch
  • 3 overhead squats
  • 3 power snatch

(10 min)

3. Snatch 1RM:

Take 20 minutes to work up to a 1RM Snatch. Not necessarily a PR, just the heaviest weight you can move today with good form.

LIII: as written LII: muscle snatch, power snatch, power snatch + overhead squat, snatch, as appropriate LI: will practice the muscle snatch

4. “Isabel”

  • 30 Snatches (135/95lbs) for time.

Traditionally performed as power snatch. Cut-off is five minutes.

LIII: as written LII: “PVCF Isabel” AMRAP in 5 minutes of power snatches. If you get to 30, record time. Use 60-70% of your heaviest snatch single from today. This is a time-delimited version of the benchmark WOD “Isabel.” Your goal is 30 reps. Concentrate on hitting the various positions we drill.

LI: 5×5 muscle or power snatch

5. Cash-out:

  • 3x:45-1:00 side plank
  • 3x6/side bulgarian split squat @3010 tempo. Add weight as appropriate.

Have fun!

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