aricomp It was a great PVCF competition weekend! Congratulations to Claudia, Kristen, Ari and Tim (who took second place!).



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

1. 3 Rounds of: 3 Clean Deadlifts (positions 1-4), 3 clean pulls (positions 1-5), 3 Muscle Cleans, 3 Power Cleans, 3 Cleans

2. Power clean

  • 2-2-2-1-1-1

Whether you are using muscle cleans or power cleans today, FORM IS EVERYTHING. Only count the heaviest weight you can use with GOOD FORM. If in doubt whether your technique was up to snuff, ask your instructor.

Aim to make your best set of 2 from last week your first single today. Then go up from there in small increments.

3. Run Prep

4. “Qui-gon Take Me Away”

For time:

  • Run 1 mile
  • 75 Pull-ups

12 minute cut-off.

LIII: as rx’d LII: pull-ups as appropriate LI: run 800m, then 3 x 10 ring rows, rest as necessary

5. Cash Out

3 Rounds of:

  • 5-7 Back Extensions or Jefferson Curls @4141
  • :20-:45 sec side plank on elbow


Have fun!