PVCF athlete, Tim Allen gets us stoked for Wednesday's snatches!

And remember your high socks for those rope climbs!




Be sure to do your ten minutes of pre-class dynamic flexibility work. 1. 3 Rounds with empty bar of:

3 Snatch deadlift 3 Snatch Pull 3 Snatch High Pull 3 Muscle Snatch 3 Power Snatch (10 min)

2. Power Snatch


Seven sets to work your way up to a heavy Snatch single for the day. (15 min)

3. “Annabel” EMOM 10:

3 Power Snatch With time remaining in minute, max double-unders

Score is weight/total DU

LIII: Load is 70-75% 1RM Power Snatch. LII: 55-65% of 1RM Snatch or find a moderate weight for three that you can handle with good technique. If you are still developing DUs then practice the remainder of each minute. LI: EMOM 10 1-2 Muscle Snatch or Clean :20 of Double Under Practice Rest as necessary.

4. Cash-out:

3x3 Rope Climbs (as fast as possible) Rest 1:00-2:00

LIII: legless LII: as written, Rope climb practice or accrue 10 planks climbs LI: accrue 5-7 planks climb Have fun!