Happy Birthday to PVCF Coach, Lauren Abend! You light up every room with your smile, and you've healed our whole community with your hands! Have a great weekend, Lauren!



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

1. Technique review of the Snatch. (5-10 min)

2. Technique review of the Clean and Jerk. (5-10 min)

3. “Olympic Lifting Total”

  • 20 minutes to find a 1RM Snatch
  • 20 minutes to find a 1RM Clean and Jerk

This marks the beginning of a four week mini Olympic lifting cycle. You are only allowed three misses at a weight. If you miss three snatches rest for the remainder of the 20 minutes before moving on to the Clean and Jerk. Please keep your focus on solid, safe technique at all times.

LIII: Squat Snatch, and Squat Clean,Split Jerk LII: Power or Muscle Snatch as appropriate, Power or Muscle Clean, Push Jerk or Push Press as appropriate. LI: 20 minutes to practice the Muscle Snatch and Power Snatch adding weight as appropriate. 20 minutes to Practice Muscle or Power Clean and Push Press. Have fun!