Monday 141103

Vise/ViseDowntown

-Warm up-

10 Minutes:

9-6-3
Dive Bombers Click here to watch demo
Burpees

5 Minutes:

EMOTM for 3 minutes
15 Double-unders
10 Sit-ups

-Olympic Lifting-

Snatch – 75% x 2 x 5

Complete on a 2-minute clock.

-Strength-

Back Squat- 8 @ 65%, 8 @ 70%, 8+ @ 75%

Complete on a 3-minute clock.

-Conditioning-

Four rounds for max reps:

0:30 Hang Squat Cleans 135/95

0:30 Rest

0:30 Chest to Bar Pull-ups

0:30 Rest

0:30 Double Unders

Rest 2 minutes

-Cool Down-

400 meter walk

        

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Halloween 2014