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

TUESDAY 1.22.20

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

LIFT + MOVE

EMOM x 18:00
Odd: 15 Burpees
Even: Power Clean & Jerks (climbing)

Rounds 1,2,3 is 3 Clean & Jerks
Rounds 4,5,6 is 2 Clean & Jerks
Rounds 7,8,9 is 1 Clean & Jerk

*Trying to climb to a max. Get those 15 burpees in! You can do it :)
*Can't hit 15 drop it down to 10 

METCON

15:00 to get as far as possible....
50 Russian KB Swings 
25 Push-Ups
50 Hang Power Cleans 
25 Push-Ups
50 Russian KB Swings
25 Push-Ups
50 Hang Power Cleans 
25 Push-Ups

Women
KB: 20-35
Bar: 45 - 65

Men
KB: 35-55
Bar: 65-95

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