PVCF athlete and photographer, Dominic Perri, takes a moment to connect with the camera while doing 17.4!

 

 

 

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

1. Warm-up: 3 Rounds of: 3 Snatch deadlifts 3 Snatch pulls 3 Snatch high pulls 3 Muscle Snatch 3 Overhead squats 3 Snatch or power snatch (10 minutes)

2. Snatch 2-2-2-2-2-2

Six sets to work up to a heavy double for the day. Sub clean if you are unable to Snatch. If you are new to the movement spend the time practicing the positions of the muscle or power snatch, adding light weight as appropraite. (15 min)

3. Front Squat 2-2-2-2-2-2

Six sets to work up to a heavy double for the day. (20 min)

4. “Gymnastics Benchmark” For time:

75 Toes to bar

(8 minute cut-off) LIII: as rxd LII: strict straight leg raise LI: toes to ceiling

5. Optional Cash-out: 6-8 rounds of: 200m Row or Run (1:00 Bike) Rest 1 minute Have fun!

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