Vise / ViseDowntown
-Warm up-
10 minutes:
9-6-3
Strict Press
Dips
Push-ups
Strict Press
Dips
Push-ups
5 minutes:
25 PVC Pass Throughs
50 Jumping Jacks
Bear Crawl length of gym
50 Jumping Jacks
Bear Crawl length of gym
-Olympic Lifting-
Clean and Jerk –
1 Power clean + 1 Hang full clean + 1 Jerk x 5
sets
Complete on a 2-minute clock
-Strength-
Bench Press
3 @ 70%
3 @ 80%
3+ @ 90%
then AMRAP @ 80%
3 @ 80%
3+ @ 90%
then AMRAP @ 80%
superset with
Dumbbell row 3x8-10
Complete on a 3-minute clock
-Conditioning-
1-2-3-4-5-4-3-2-1
Push Press 155/105
10-20-30-40-50-40-30-20-10
Double Unders
-Cool Down-
Banded Shoulder Stretch
Post all results to comments.
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| "Three Wise Men" and Coach Nick |
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