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Check out this moment of focus as PVCF athlete, Eileen Willis Messer sets up for her snatch. Her heart, her body, and her mind are all aligned for a great lift!

 

 

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

1. Warm-up F: Four rounds w/ empty barbell of 3 deadlifts, 3 power (or muscle) cleans, 3 front squats, 3 press, 3 push press, 3 push jerks. (10 min)

2. Warm-up weights for work-out. (10 min)

3. “Team Grannie” In teams of two EOMOM 20:

  • 3 Power clean and push jerks

With time remaining in minute, max double-unders Rest 1 minute while partner works.

Score is weight/total DU per team.

LIII: as written. Load is 70% max push jerk. LII: muscle or power cleans as appropriate, push press or push jerk as appropriate. LI: 6 rounds of 5 muscle clean and push press, 1 minute double under practice. Rest 1 minute per round.

4. Cool-down: EMOM 8

  • 1 Turkish Get-up

Have fun!