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PVCF Family!

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

1. 800m run (warm up pace).

2. Technique review: the push jerk.

3. "Harlan Ellison”

In teams of three, for time,

  • 150 Push jerks
  • 150 Toes-to-bar
  • Row 6000m

Teams break up work as desired. This is not a chipper.

LIII: push jerks @ 75% body weight

LII: 60 % of your push jerk 1RM, Hip and Trunk Flexion (hanging, straight leg) exercise as appropriate

LI: scale as appropriate.

Have fun!