What a great week! Here's one of our newest PVCF athletes, Miranda Roberts during her very first class! Looking like a pro already, Miranda:) Welcome!



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

1. Technique Review: The Power Snatch

2. Five minutes of Deliberate Practice of the Power Snatch and warm-up to WOD weight.

3. Run Prep

4. ”Go Pound Sand” In teams of 2 5 Rounds for time:

400m Run 2 Rope Climbs 6 Power Snatch 135/93

One Athlete completes a round, while the other athlete rests. Each athlete is responsible for 5 rounds. (30 min cut-off)

LIII: as Rx’d LII: 95/63 or scale weight as appropriate. Sub plank climb as needed. LI: 5 Rounds of 200m Run 2 plank climbs 4 Muscle Snatch Rest while partner works.



Have fun!