community. fitness. results. Welcome to Vital performance fitness.

FRIDAY 1.10.20

LIFT

Squat Clean Ladder:
1 Squat Clean at 50% every :30  x 5 Rounds
Rest 1:00 and change weights
1 Squat Clean at 55% every :30  x 5 Rounds
Rest 1:00 and change weights
1 Squat Clean at 60% every :30  x 5 Rounds
Rest 1:00 and change weights
1 Squat Clean at 65% every :30  x 5 Rounds
Rest 1:00 and change weights
1 Squat Clean at 70% every :30  x 5 Rounds
Rest 1:00 and change weights

METCON
12:00 AMRAP 
10 Russian KB Swings 
10 Push Ups 
10 Air Squats 

Men: 35-55
Women: 15-35
Classic triplet workout to end the week! 

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