1. Warm-up
3 Steady Rounds:
10 Box Step Ups with Dumbbells
10 Calorie Row
2. Strength
Push Jerk
4×3 @ 85%
3. OLY
Every 2:00 for 8 Minutes
3 Misfit Snatch Complex 70%+ of 1RM
(Squat Snatch, Overhead Squat, Hang Squat Snatch, Overhead Squat)
You can build throughout sets.
4. Met-Con
3 Rounds:
7 Muscle Ups
80′ Handstand Walk
7 Squat Clean and Jerk 225/155lbs, 185/125, 135/95
——–Optional——–
5. Interval
4 Rounds:
AMRAP 2 Minutes
DB Thrusters 50/35lbs
Max Double Unders in remaining time.
Rest 2:00
*Thrusters
R1 – 25
R2 – 20
R3 – 15
R4 – 10
6. Extra
L-Sit Hold on Rings:
4 Max Effort Holds
Rest 2-3 Minutes.
Leave a Reply