samantha

How does everyone feel about Olympic Weightlifting after today? PVCF athlete, Samantha Burns is all smiles! Get ready for a great month of lifting PVCF Family!

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

1. EMOM 10 2 x Turkish get-ups

2. Technique review: 7 positions of the dumbbell muscle snatch. 8 positions of the dumbbell power snatch, then warm up weight for WOD (5 min)

3.”A-lot-a Tabata” In teams of 2-4 athletes,

Eight rounds of 20 seconds of work, 10 seconds of rest, at each of the following stations:

  • Dumbbell Snatch
  • Double Unders
  • Burpees
  • Calorie Row

Each athlete starts at a different station and remains there until all Tabata intervals are complete. One minute break between exercises (19 min total).

Score is total reps by all athletes from all exercises.

LIII: 55/35 DB or KB snatch if proficient, Lateral Burpees over parallette, Assault Bike instead of Row LII:45/25 DB or scale weight as appropriate LI: 7 or less reps per :20 interval, trainer discretion

Have fun!