Here's PVCF athlete and Lifestyle Nutrition Winner, Samantha B. working on her clean and jerk!



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

1.EOMOM 10:

  • Odd: 20 double-unders or :30 practice
  • Even: 10 kip swings

2. Run prep (5min.)

3. ”Helen” Three rounds for time of:

  • Run 400m or Row 500m
  • 21 Kettlebell swings 53/35lbs
  • 12 Pull-ups

LIII: as rx’d. LII: American or Russian swings as appropriate, Pull to Object (vertical) exercise as appropriate. LI: Three rounds run 400m/ row 500m, 3 x 5 kettlebell swings, 2 x 5 pull-ups or ring rows. 5. Cash-out:

  • HS walking practice or
  • 3x 8/side bottoms-up KB press



Have fun!