Tuesday, May 2nd: “AMRAP Attack” and Sunday BBQ Announcement!

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PVCF BBQ Party this SUNDAY in Hadley at NOON!
Bring meats and veggies to grill!

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

1. EMOM 10:
Even: 2 Turkish Get-ups*
Odd: 12 Russian Kettlebell swings

*LI: Practice the positions of the Turkish Get-up for 10 minutes.

2. ”AMRAP Attack”
3 Rounds of:

AMRAP 3
40 Double Unders
14 Alternating DB Snatch 70/50
Rest 1
AMRAP 3
Run 400m
Max Calorie Row

Rest 3 minutes between rounds.

*Score is total reps/total calories per round.
If classes are large, athletes start at different AMRAPs

LIII: as rx’d
LII: 50/35 DB Snatch or scale as needed. Practice DUs for :40s if you are still developing.
LI:2 Rounds.
AMRAP 3
1:00 DU Practice
10 DB Snatch
Rest 1 minute
Run 400m
Max Calorie Row
Rest 3 minutes

3. Cash-out:
3x 20 Handstand Shoulder Taps, :15-:30 Handstand Hold or :30-1:00 Plank hold
3x:20-1:00 Ring Support Hold or P-Bar Dip support hold
3x:30-1:00 Hollow or Bent Hollow Hold
Have fun!

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