As the weather gets warmer, remember to hydrate! Coach Rob shared that if "we are dehydrated by even 2% then our performance decreases by 10%." We want our PVCF Family to burst into Spring with health and all of the benefits getting outside brings. Keep that water on point!



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

1. Warm-up G: three rounds w/ empty barbell or pvc pipe of snatch push press x 3, overhead squat x 3, snatch balance x 3, tall muscle snatch x 3, snatch pull-unders x 3, 3 position snatch. (10 min)

2. Snatch


Six sets to work up to a 3RM for the day. Not touch and go reps but no more than 10s between reps LIII: as written (4 sets to find heavy 3 then do 2 drop sets of 3 @90% of 3RM for the day) (15 min) LII: Power snatch or muscle snatch as needed LI: 15 minutes to practice the positions of the power or muscle snatch, adding weight as appropriate

3. ”Shoots and Ladders” For time:

100 Double unders 40 Burpees 100 Double unders 40 Ring Dips 100 Double-unders 20 Muscle Ups

(20 minute cutoff)

LIII: as rx’d LII: 100 Double unders 40 Burpees 100 Double unders 40 Push-ups 100 Double-unders 40 Dips *If you are still developing double-unders practice for 2 minutes each round.Scale burpees, pushups and dips as needed. LI: 3 rounds of: 2 minute Double-under Practice 12 Burpees 12 Dips




Have fun!