Here's PVCF athlete, Glenn Hamill practicing his power snatch set-up! It can be said that the snatch is one of the most technical (as well as the most rewarding) of all lifts. Hands up if it's your favorite lift!



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

1. Technique Review: the Rope Climb and the Pistol (10 min)

2. Warm-up E: Reverse lunges x 5/side, 10 strict toes-to-bar, single-leg Romanian deadlifts x 5/side, kick up to hand stand x 5, 10 kip swings. Then 1 rnd of pistols x 5/side, kipping toes-to-bar x 10, contralateral dumbbell single-leg Romanian deadlifts x 5/side, 10 headstand push-ups, 10 chest-to-bar pull-ups (10 min) 3. “Khaleesi” Five Rounds of:

  • AMRAP 1: Rope Climbs
  • AMRAP 1: Pistols
  • AMRAP 1: 10m Shuttle Runs
  • Rest 1 minute

Score is total reps for each movement. Athletes can start at different stations for large classes

LIII: Legless rope climbs, Assault Bike calories for Shuttle run (yield to injured athletes) LII: as written. Sub plank climbs and pistols on a box or reverse lunges as appropriate. LI: 4 Rnds of 30s of ring rows, 30s of reverse lunges, 30s of shuttle runs per minute period, rest the remaining part of the minute before switching.

4.  January Mobilizations

Have fun!

This Thursday night, get together and laugh with your PVCF Family and our VERY own, Timothy Lovett! Doors open at 7.00 p.m. and the show starts at 8.00 p.m. in Florence! Tickets are $5 at the door ♥
For more information, click here!