Today is PVCF athlete, Tom Klansek's two month anniversary with us! He's been so consistent in working on his form. Here's Tom getting some reps of muscle cleans in. Great job, Tom!


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


1. Warm-up B: three rounds of the parallette complex @ 5 reps plus 10 kip swings. Accrue one minute of L-sit in three 20 second efforts. If you don’t have strong push-ups, stay off the parallettes and do 10 strict push-ups per round, using assistance as required. (10 min)

2. Technique review: the Barbell thruster versus the Dumbbell thruster. Should you barbell thruster? Take the front squat w/ push press grip movement screen. Five positions of the barbell thruster.

3. "Team Stand!" In teams of 3, EOMOM 30:

  • Minute one: 6 thrusters
  • Minute two: 15/12 cal
  • Minute three: rest

Each athlete starts at a different station. Athletes switch on the minute.

Level III: thrusters @ 115/83lbs Level II: thrusters @ 95/65lbs or as appropriate or DB thrusters totaling 75% or recommended weight LI: three rounds not for time of row 15 calories, 10 thrusters Have fun!