PVCF athlete, Sandy Diamond wins a gold medal in muscles! Here she is setting up for some pull-ups. Here's to your great spirit and great health, Sandy!


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

1. 3 rounds of: 10 cossack squats, 10 kip swings, 10 kettlebell swings, 10 goblet squats

2. Technique review: The Clean Pull and it’s benefits. (Positions 1-5)

3. “Clean Pull+Power Clean”

  • 5 sets of the complex at 65-75% of 1RM power clean. (20 minutes)


4. “Karen”

  • 150 Wallballs for time (20/14lbs)

LIII: as prescribed, 7 minute cut-off LII: AMRAP 7 wall-balls. Pay careful attention to your squat technique. LI: 4 x 10 wallballs not for time, rest as necessary between sets.

(7 min) 5. August Mobilizations

Have fun!