asmall16.2 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

Have fun!