Thank you PVCF for such a smashing Friday Night Lights this week!

 

 

 

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

1. Warm-up A: 100 double-unders

2. 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. (5 min)

3. “Barbell Gallimaufry”

Teams of 3: For time: 100 Kettlebell Swings 75 Power Cleans 50 Box Jumps 100 Kettlebell swings 75 Thrusters 50 Box Jumps 100 Kettlebell Swings 75 Push Jerks 50 Box Jumps

Break up reps as desired between teammates, only 1 athlete works at a time. (25 min cut-off)

LIII:Barbell @ 135/95, 70/53 KB, 30/24” box LII: Barbell @ 75/55, 53/35 KB, 24/20” box. Scale weights as needed LI: Athlete is responsible (with team) for: 20 Kettlebell Swings 12 Muscle Cleans 12 Box Jumps 20 Kettlebell swings 12 Thrusters 12 Box Jumps 20 Kettlebell Swings 12 Push Press 12 Box Jumps

 

Have fun!

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