Monday 121422

Vise/ViseDowntown

-Warm up-

10 Minutes:

3 Rounds:
5 Burpees
15 Butt kicks

5 Minutes:

5 Wall walks
10 Push-ups
15 Sit-ups
20 Lunges

-Weightlifting-

3 position Snatch – (high hang / above the knee / below the knee), x 65%, x 70%, x 75%, x75%, x 70%, x 65%   

This is three full catch snatches per percentage, each from the correct start. Complete on at least a 2 minute clock.

Click here for snatch demo:  3 position snatch video

High hang = hip snatch, just above the knee is second, and finally, well below the knee but off the ground.  

-Strength-

Back Squat - 4 x 6-8 reps @ 70%

Superset with 0:20 of kipping pull ups

Complete on at least a  2.5 minute clock.

-Conditioning-

For time:
30 Wall Balls, 20#/14# to 10 feet.
25 Kettlebell Swings, 2/1.5 pood
20 Box Jumps, 24"/20"
10 Burpees (to 6"target above reach
20 Box Jumps, 24"/20"
25 Kettlebell Swings, 2/1.5 pood
30 Wall Balls, 20#/14# to 10 feet

-Cool Down-

Banded Shoulder Stretch

        

Post all results to comments. 

Chad and Georgia Parment