Here's PVCF Coach Ayn compelling her passion for great form!
Be sure to do your ten minutes of pre-class dynamic flexibility work.
1. Mobility: 2 minute olympic wall squat mobilization
2. Three rounds not for time w/ empty barbell of:
- 10 Muscle cleans
- 10 Back squats
3. Back squat
Six sets to work up to the heaviest single you can handle IN GOOD FORM today. (20 min)
4. "Destination Diamonds" Three rounds for time of:
- 25 Box jumps 24/20”
- 10 Muscle-ups
12 minute cut-off.
Level III: as rx'd. Level II: as rx'd, box jumps as appropriate, band-assisted muscle-ups, or 10 strict chin-ups with minimal assistance. Level I: Six rounds not for time of 7 squats and 5 band-assisted chin-ups or ring rows.
5. Cash-out Challenge:
- Max Unbroken Wallballs.
*1 mulligan allowed under 10 reps. Scale weight up or down as appropriate.
If you don’t do the challenge: foam roll. Have fun!