The Spirits and Athleticism were through the roof for the PVCF Open Team Cup! Go Friday Night Lights!!
Be sure to do your ten minutes of pre-class dynamic flexibility work!
1. Technique Review: The Power Snatch
2. Warm-up G: 4 rounds
3. "Gold and Blue" 4 Rounds of:
- 2 minutes to complete:
- 17/14 Cal Row
- Max Rep Power Snatches
- Rest 4 minutes
*score is total power snatches per round
LIII: 95/63 LII: 65/45 or scale weight appropriately LI: 15/12 Cal Row and 7 muscle snatches per round. Rest as needed or until next round begins.
4. Cash Out: 4 Rounds NFT of:
- 8/arm DB External Rotations
- 12 L-Sit Knee Extensions