Many of us come to PVCF for the team training, the community respect, and the dedication to improving every day. PVCF athlete, Jaime Reloj, trained for years in Muay Thai. We love that Jaime thrives with us, and we love that we all get to push each other as we train on this path!



1. Warm-up: Two rounds not for time of 10 PVC dislocates, 10 Overhead squats, 10 PVC dislocates from bottom of overhead squat (5 min)

2. Technique Review: Review the 8 Postions of the Power Snatch and the positions of the Hang Power Snatch (5 min)

3. Hang Power Snatch

LIII: 5x3@80-85% 1RM Power Snatch LII: Work up to a moderately challenging set of 3 for the day then repeat for 4 more sets. (20 min)

4. “Jan” 21-15-9 reps for time of:

  • Overhead squats
  • Pull-ups

(10 min)

LIII: OS @ 95/65lbs LII: overhead squats (or front squats, as appropriate) @ 50% of 1RM, pull-ups as appropriate. LI: Front Squat or Goblet Squat as appropriate and Ring Rows

5. Cool-down:

With time remaining,

  • Row 8 sets of 8 hard strokes/8 easy strokes

Have fun!