What does a PVCF bride do on her wedding week? Overhead squats, of course! We love you Kate and Ayn!


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

1. Warm-up E: Reverse lunges x 5/side, 10 strict toes-to-bar, single-leg Romanian deadlifts x 5/side, kick up to hand stand x 5, 10 kip swings. Then two rounds of pistols x 5/side, kipping toes-to-bar x 10, contralateral dumbbell single-leg Romanian deadlifts x 5/side, 10 headstand push-ups, 10 chest-to-bar pull-ups (15 min)

2. Technique review: 8 positions of the DB power snatch (10 min)

3. “Live Wire”

  • 50 Box jumps 24/20”
  • 50 Handstand push-ups*
  • 50 Dumbbell (50/35lbs) or kettlebell (1.5/1 pood) snatch
  • 50 Burpees
  • 400m Medball run (20/14lbs)

(20 min cut-off)

*50 is a pretty high volume for HSPU, especially in a chipper. Therefore, know how to default to the simpler movements in the Hierarchy as fatigue impairs your ability to execute in good form.

LIII: as rx’d LII: all exercises and loads appropriate LI: not for time, half reps of everything, no medball with run. exercise version as appropriate

Have fun!