maxoverheadMax's overhead position FTW!

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

1. EOMOM 8, odd minutes: 1 wall walk or 10′ handstand walk, even minutes: 10 kettlebell cleans or one-handed swings (5/arm)

2. Strength Cycle Week 5, Day B6 Front squat 3 x 5. Add 10/5lbs to last Thursday's weight. Bench press 3 x 5. Add 5/2.5lbs to last Thursday's weight. Deadlift 1 x 5. Add 10/5lbs to last Thursday's weight.

3. "Grace"

Level III: 30 Clean & jerks (135/95lbs) for time. Cut-off is four minutes. Penalty of one burpee for every second over 4:00. Level II: "Training Grace" AMRAP in 4 minutes of clean and jerks. If you get to 30, record time. Use 60-70% of your heaviest c&j single. Level I: 6x5 muscle clean and press @ 50%

This is a time-delimited version of the benchmark WOD "Grace." Traditionally, "Grace" is done "ground-to-overhead anyhow"--that is, power cleans and push jerks.Your goal is 30 reps. Despite the rapid pace, this is NOT going to be a flail-a-thon! Concentrate on hitting the various positions we drill: hang, extend, pockets, and a solid 1/4 squat receiving position.

4. With time remaining, May mobilizations. Have fun!

TONIGHT! The PVCF Movie Club presents: "Goodfellas"

GoodFellas_for_thumb