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How does it feel to power snatch today? Here's PVCF athlete, Joshua Rosenthal finishing a set of doubles!

 

 

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

1. 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 two rounds 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 (15 min)

2. Warm-up Deadlift weight for workout. (10 min)

3. "Three Ring Circus"

AMRAP 3 Buy-in: 75 Double-unders then 15 Deadlift 185/133 15 Toes to bar

Rest 3 minutes

AMRAP 3 Buy-in: 75 Double-unders then 10 Deadlift 225/153 10 Toes to bar

Rest 3 minutes

AMRAP 3 Buy-in: 75 Double-unders then 5 Deadlift 275/183 5 Toes to bar

LIII: as rx’d LII: Deadlifts @135,155,185/93,113, 133 or scale weight as needed. If you are still developing double unders do 1:00 of Double under practice each round. Straight leg raise or toes to ceiling as appropriate. LI: 1:00 of double under practice, 5 Deadlifts, 10 butterfly sit-ups. Same weight and rep scheme each AMRAP

4. January Mobilizations

Have fun!