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

FRIDAY 1.23.20

DON'T FORGET 
MOBILITY & BREATHING WORKSHOP
THIS SATURDAY Jan 25th from 10-11am @ Vital 
Bring a friend it's FREE! 


LIFT
 

Snatch (Power or Squat)
18:00 Window... Options:

1.) Slowly build to a 1RM
2.) Work on technique and hit sets of 3 at a time
3.) Complete a 3 position snatch and slowly build in weight each set. 
     P1) High Hang P2)Low Hang P3) Floor 

*Shoot for 90 seconds between sets and just get as many sets in as you can in that 18:00 window. Form is key today.

*If you don't know which # to choose, ask a coach and they will recommend based on your skill level.

METCON
3:00 AMRAP x 4 
4 DB Hang Clean & Jerk 
6 T2B 
8 Sit Ups 
*1:00 Rest after each round 
**Start where you left off for each round 

Women: 20-35
Men: 35 - 50 

T2B Scale:
Med Ball V-Up/ V-Up 
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