Tuesday 152701

Vise/ViseDowntown

-Warm up-

10 Minutes:

9-6-3
KB Swing
Ring Pull-ups

5 Minutes:

Flexed arm hang for time

-Weightlifting-

7 minutes to build to heavy power clean + 2 Jerks

-Conditioning-

4 rounds
15 Bar facing burpees
12 Dead-lifts, 155/105
9 Hang power clean
6 Shoulder 2 overhead

-Midline-

25-20-25-10
Heavy Russian Double KB Swing
Weighted sit-up, 45/25 DB

-Cool Down-

20 Scorpion stretch

Photo by Ginnie Coleman Photography