PVCF athlete (and PVCF Director of Billing!), Gabby focuses during some snatch work.


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

1. 15-10-5 reps of hang squat clean (empty bar) and x 2 sec. handstand hold (i.e., 30 seconds, 20 sec, 10 sec). If you don’t know the hang squat clean, hang power clean or hang muscle clean. (10 min)

2. Deadlift

  • 5-5-5 @ 50% 1RM (10 min)

3. Technique review: building the handstand push-up. (10 min)

4. Warm up for workout (10 min)

3. "C.T." Five rounds for time of:

  • 12 deadlifts
  • 9 hang power cleans
  • 6 Handstand push-ups.

LIII: as rx’d. Barbell load is 155/108lbs. Cut-off is 9:00. LII: Barbell load is 30% deadlift. AMRAP in 9 minutes 12 deadlifts, 9 hang power cleans, 6 handstand push-ups (as appropriate). If you finish five rounds, record your time. If not, record rounds + reps. LI: "DT Barbell Complex"--6 deadlifts, 5 hang muscle cleans, 4 presses. Rest one minute, then add weight and repeat for a total of five rounds.


With time remaining, MOBILIZE.



Have fun!