Monday 140106

Vise

-Conditioning/Power-

Three rounds, each for time and load, of:

Row 500 meters

5 Stone to Shoulders

50 foot Prowler Push, 135/95

Rest 2 minutes

Power Snatch + Hang Squat Snatch + Full Snatch

Rest 1 minute

-Strength Class- 

A. Power Clean 5x3, rest 2 min b/w

B. Bench Press 5x3, rest 2-3 min b/w

AW

3x

Ring Rows (45 deg angle), max reps

Rest 45 seconds

Ab Mat Sit ups, max reps in 60 sec

Rest 45 seconds

Vise Downtown

-Conditioning/Power-

Three rounds, each for time and load, of:

Row 500 meters

5 Stone to Shoulders

50 foot Sled Drag, 135/95

Rest 2 minutes

Power Snatch + Hang Squat Snatch + Full Snatch

Rest 1 minute

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