Thursday 150408

Vise/ViseDowntown

-Warm up-

10 Minutes:

3 Rounds:
5 Pull-ups
10 Push-ups
15 Air Squats

5 Minutes:

Every minute on the minute for 3 minutes:
20 Double Unders
2 Inch Worm + Push-up

-Weightlifting-.

Every Minute on the Minute for 8 minutes:

Minute 1: 8 unbroken Hang Squat Cleans + 1 Jerk, 155/105
Minute 2: 7 unbroken Hang Squat Cleans + 2 Jerks, 155/105
Minute 3: 6 unbroken Hang Squat Cleans + 3 Jerks, 155/105
Minute 4: 5 unbroken Hang Squat Cleans + 4 Jerks, 155/105
Minute 5: 4 unbroken Hang Squat Cleans + 5 Jerks, 155/105
Minute 6: 3 unbroken Hang Squat Cleans + 6 Jerks, 155/105
Minute 7: 2 unbroken Hang Squat Clean + 7 Jerks, 155/105
Minute 8: 1 Hang Squat Clean + 8 Jerks, 155/105

This is week 2 of this complex, which will be repeated for 3 weeks, adding a minute each week.  On the 4th week, time will drop back to 7 minutes, and load will increase.  If you scaled the weight last week, use the same weight this week.  

-Conditioning-

5 Rounds for time of the following:
15 Wall Balls, 20/14
30 Abmat Sit-ups
15 Kettlebell Swings, 1.5/1

-Cool Down-

Forearm Stretch

Post all results to SugarWOD. 

CB Vise Noon class powering through "Desforges"