Vise / ViseDowntown
-Warm up-
10 minutes:
5-4-3-2-1
Strict chin ups
Push ups
5 minutes:
3 Rounds of:
3 Stone-to-shoulder
3 Wall walks
3 burpees
-Olympic Lifting-
Clean & Jerk - 5x3
Use a weight heavier than 7/31/14
Complete on a 2 min clock
-Strength-
Bench Press – 5@ 75%, 3@ 85%, 1+@ 95%
Superset with
DB Row–3x8-10 reps
-Conditioning-
12-9-6-3
Deficit hand stand push ups 8”/4”
4-3-2-1
Rope climbs
-Cool Down-
PVC Pass through
Forearm/Tricep Smash with bar
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