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

  • 5-5-5-3-3-3.

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)


  Have fun!