We love PVCF! Together, we push ourselves into places we would never go alone. Here's PVCF athlete, Tim Ganieany with a final pull under the bar!

 

 

Be sure to do your ten minutes of pre-class dynamic flexibility work.
 
1. Warm-up:
 
3 rounds with empty bar:
3 clean deadlifts
3 clean pulls
3 clean high pulls
3 muscle clean
3 power clean
3 hang power clean
 
2. Deliberate Practice and Warm-up of the Hang Power Clean
(10 minutes)
 
3. ”Rock City”
For time
1 Round:
800m Row
12 Hang Power Cleans
21 GHD Sit-ups
Directly into 2 Rounds:
400m Row
9 Hang Power Cleans
15 GHD Sit-ups
Directly into 3 Rounds:
200m Row
6 Hang Power Cleans
9 GHD Sit-ups
 
(25 minute cut-off)
 
LIII: 155/108 Hang Power Cleans
LII: 115/73 Hang Power Cleans or scale weight as needed.Weighted Sit-ups
LI: 5 rounds of 250m Row
5 Hang Power Cleans
10 butterfly sit-ups
 
Have fun!

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