lea
PVCF athlete, Lea Bullock shows determination and focus during the WOD!
Be sure to do your ten minutes of pre-class dynamic flexibility work.
 
1. Row 1000m (warm-up pace)
 
2. Warm-up F: Four rounds w/ empty barbell of 3 deadlifts, 3 muscle cleans, 3 front squats, 3 press, 3 push press, 3 push jerks. (5 min)
 
3. Warm up push press and muscle clean (10 min)
 
4. “Why Ethyl, What Do You Mean?”
Every three minutes for 18 minutes:
  • 10 Push press
  • 10 Muscle clean
  • Run 200m
 
This should roughly be two minutes of work, one minute of rest per cycle.
 
LIII: push press @ 50% 1RM, same load for muscle clean
LII: push press @ 50% 1RM, same load for muscle clean
LI: Every three minutes, 7 presses, 7 Russian swings, run 200m.
5. July Mobilizations
 
Have fun!