Thursday 150108

Vise/ViseDowntown

-Warm up-

10 Minutes:

Down and Back:
High knees
Bear crawl
Broad jump

5 Minutes:

EMOTM for 3 minutes:
12 Kettlebell swings

-Weightlifting-

1 Power Clean + 2 Jerks for 10 sets

Complete 1 rep every 90 seconds at a moderate load

-Conditioning-

10-9-8-7-6-5-4-3-2-1
Hang Squat Clean, 95/65
Bar Facing Burpees
Box Jumps, 24/20

-Cool Down-

Sit-and-reach

      

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Sign up for Kettlebell Friday!  Class is at 4:30