Monday 140922

Vise/ViseDowntown

-Warm up-

10 Minutes:

2 rounds:
5 strict pull-ups
10 explosive push-ups
15 jump squats

5 Minutes:

2 rounds:
15 dumbbell pullovers
How to do dumbbell pullover
15 V-ups

How to do a V-up

-Olympic Lifting-

Snatch waves–

3@70%, 2@75%, 1@80%, 3@75%, 2@80%, 1@85%

Complete on a 2 minute clock.

-Strength-

Back Squat

8@65%

6@75%

4@85%

2@90%

Complete on a 3 minute clock.

-Conditioning-

12 minute AMRAP

15 Hand release push-ups

12 Goblet squats 1.5/1 pood

9 Kettlebell snatches each arm 1.5/1 pood

-Cool Down-

Walk 400 meters       

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Athlete briefing before The Classics.  #visebrutality