That feeling when you finish the running portion of the WOD... Here's PVCF athlete, Dominic Perri taking a moment underneath the garage doors to celebrate with a big exhale.
Be sure to do your ten minutes of pre-class dynamic flexibility work.
1. Technique review: The hang power clean and the hang clean (5 min)
2. Warm-up F: Three Rounds (do hang power cleans today) (10 min)
3. Back squat
Six sets to work up to the heaviest triple you can handle today. (20 min)
4. “Dizzy Lizzie” 21-15-9 reps for time of:
- Hang clean 155/108lbs
- Handstand push-ups
LIII: as written (hang squat cleans) LII: hang clean or hang power clean as appropriate, HSPU as appropriate LI: 3 x 5 muscle clean, 15 db presses, 2 x 4 muscle cleans, 10 db press, 1 x 5 muscle cleans, 5 db press (10 min cut-off)