PVCF Friday Night Lights! What a spectacular evening! Thank you to all of our PVCF Family and Team for making it such a huge success < More pictures to come!



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

1. Technique review: The muscle and power snatch (10 min)

2. Warm-up: 12-9-6 muscle snatches w/ empty barbell horizontal ring rows (10 min) 3. "The Heist” In teams of 2, 5 rounds for time of: 21 Calorie Row 12 Power Snatch 75/53 Rest*

*Rest while your partner completes a round. Each athlete does 5 rounds total.

LIII: as rx’d LII: 55/35 or scale weight as needed. Power clean if you are unable to snatch LI: 3 rnds of: 15 calorie row 10 muscle snatch Rest 1:1