Vise / ViseDowntown
-Warm up-
10 minutes:
20 Good mornings
10 Bar facing burpees
3 Clusters (squat clean thruster)
10 Bar facing burpees
3 Clusters (squat clean thruster)
5 minutes:
2 Rounds:
3 Knees to feet jumps
2 Strict handstand push-ups
1 Rope climb
3 Knees to feet jumps
2 Strict handstand push-ups
1 Rope climb
-Gymnastics-
5 x 2 pistols each leg, add weight if possible
-Strength-
Deadlift-
3 @ 70%, 3 @ 80%, 3+ @ 90%
Complete on a 3 minute clock.
-Conditioning-
Every minute on the
minute for 21 minutes:
Minute 1, 4, 7, 10, 13,
16, and 19: 5-7 strict handstand push-ups
Minute 2, 5, 8, 11, 14,
17, and 20: 50 Double unders
Minute 3, 6, 9, 12, 15,
18, and 21: 15 Toes 2 bar
-Cool Down-
400 meter walk
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