PVCF is proud to celebrate the victory for marriage equality!

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

1. EOMOM 10 Even minutes: 30 seconds: double unders Odd minutes: 20 seconds in the hole (Position 3 of the air squat)

2. Technique review of the dumbbell snatch: seven positions of the dumbbell muscle snatch. Eight positions of the dumbbell power and dumbbell squat snatch. (10 min)

3. Technique review: four positions on the ergometer.

4. "A Victorious Marriage"


  • Row 250 m
  • 10 Dumbbell snatch R/¬†10 Dumbbell snatch left

Teams of two: Athlete A starts on the rower and rows 250 m while athlete B performs their db snatches. Continue round robin style for 20 mins. Score is total db snatch repetitions.

LIII: db power or squat snatch, 45/30#

LII: db muscle, power or squat snatch, 35/25#

LI: 4 rounds of 100 m and 5 db muscle snatch per side, weight as appropriate.

Have fun!