Fact: tattoos make you stronger. Proven here by PVCF athlete, Liz Eleftherakis!
Be sure to do your ten minutes of pre-class dynamic flexibility work.
1. Warm-up D: Two rounds of the Standard CF Warm-up @ 10-15 reps: Samson stretch, overhead squats, GHD sit-ups (sub: butterfly sit-ups), back extensions (sub: good mornings), pull-ups and dips (10 min)
2. 5 minutes of Deliberate Practice or Technique Review of the Muscle Clean
3. “Fight Club” 5 Rounds:
- AMRAP 1: Muscle Clean
- AMRAP 1: Box Jumps
- AMRAP 1: Wall Ball
- Rest 1 minute
LIII: Muscle clean@115/73, 24/20” box, 20/14 wallball LII: Muscle clean@75/55, scale box and wallball as needed. LI: scale weight as needed and step up on box. work for :40s per minute/rest:20 before switching movements.
4. Cash-out: EMOM 8
- 1 Turkish Get-up