Do your elbows drop or do you collapse when you jerk? There's so much more power in maintaining a stable shelf and midline!

Today's inspiration: PVCF athlete, Maiya Otsuka!


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

1. Technique review: 7 positions of the muscle snatch (5 min)

2. Muscle Snatch: Twelve minutes to work up to a heavy single for the day (12 min)

3. Technique review: building the vertical pull. Scapular pull-ups, piked ring rows, pull-ups, kipping pull-up. (10 min)

3. “’Ray Nicolette” Ten rounds for time of:

  • Run 200m
  • 10 Pull-ups

20 minute cut-off.

LIII: as rx’d or 3 Muscle ups per round. LII: 7 pull-ups per round, use version of pull-up appropriate to your level of development. LI: seven rounds not for time of run/walk 200m, 7 ring rows



Have fun!