PVCF Friday Night Lights is about Friendship!

 

 

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

1. 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. (10 min)

2. Warm-up weights for EMOM (10 min)

3. EMOM 10:

  • Clean Deadlift + Hang Power Clean

LIII: 72-75% of 1RM Power Clean LII: 65-70% of 1RM power clean or find a moderate weight for the complex that allows you to move with good technique. LI: practice the positions of the power and hang power clean for 10 minutes.

4. “DTTB” 5 Rounds for time of:

  • 12 Deadlift 155/108
  • 9 Hang Power Clean 155/108
  • 6 Toes to Bar

(11 minute cut-off)

Have fun!

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