Here's PVCF athlete, Bonnie Kasal collecting herself before a snatch (which she nailed!).



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

1. Technique review: building the kip swing. (scap pull-up, hollow/arch positions, feet together, toes pointed etc.) (10 min)

2. Warm-up B: three rounds of the parallette complex @ 5 reps plus 10 kip swings. Accrue one minute of L-sit in three 20 second efforts. If you don’t have strong push-ups, stay off the parallettes and do 10 strict push-ups per round, using assistance as required. (10 min)

3. “Jackie” For time:

  • Row 1000m
  • 50 Thrusters (45/33lbs)
  • 30 Pull-ups

LIII: as rx’d LII: DB or BB thrusters as appropriate, time delimited as follows: AMRAP 4 minutes/ 5 minutes: Row for meters. If you get to 1k before 4:00 is up, move on to AMRAP 3 thrusters. If you get to 50 before 3:00 is up, move on to AMRAP 2 pull-ups. If you get to 30 before time is up, you’re done! LI: row at a moderate pace and with stellar technique for 5 minutes. 3 x 10 thrusters, 3 x 10 pull-ups

(10 min)


4. Review, as a group, the mobilizations for May.



Have fun!