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Warming up her deadlift, PVCF athlete, Ashleigh Novak takes center stage! Great job, Ashleigh!

 

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

1. Warm-up A: 100 double-unders or five minutes practice (5 min)

2. Warm-up F: Four rounds w/ empty barbell of 3 deadlifts, 3 power (or muscle) cleans, 3 front squats, 3 press, 3 push press, 3 push jerks. (5 min) (5 min)

3. “Extinction Level Prevent” Three rounds of:

  • Run 800m
  • 12 Push jerks
  • 12 Toes-to-bar
  • 9 Push jerks
  • 9 Toes-to-bar
  • 6 Push jerks
  • 6 Toes-to-bar

(25 min cut-off)

LIII: push jerks @ 135/95lbs LII: push jerks or push press as appropriate @ 50%, toes-to-bar as appropriate LI: three rounds not for time of run 400m, 10 push press, 10 supine leg raise

Have fun!