PVCF Athlete, Kathy L. practices the clean from position 2!


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

1. Warm-up A: 100 double-unders

2. Warm-up B: three rounds of the parallette complex @ 5 reps plus 10 kip swings. Accrue one minute of L-sit in three 20 second efforts.

If you don’t have unassisted push-ups yet, instead of the complex, do five push-ups with the least possible assistance, then kip swings. Then join the group for L-sits/tuck sits.

3. Technique review: the dip. Bench dip, parallette dips, box dips, bar dips, ring dips.

4. Run prep

5."Casolaro" For time:

  • Run 2400m (approximately 1.5 miles)
  • 30 Muscle-ups

LIII: as rx’d LII: If you can't do muscle-ups, do sixty dips. (Banded muscle ups or jumping muscle ups allowed for those who have pre-req strength) LI: run one mile and then do thirty dips. 6. With time remaining, do your June mobilizations. Have fun!