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
- 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