08142019

13
Aug

08142019

Cycle 3, Test Week, Day 3

Warm-up
3 Steady Rounds
5 Power Position Power Snatch + OH Squat
10 Box Jumps, Step Down
12 Deadbugs

Strength
Misfit Snatch Complex 2.0
Find 1RM
Snatch Complex:
Squat Snatch
Hang Squat Snatch
Overhead Squat
Overhead Squat

Met-Con
For Time (8′ Time Cap)
9-7-5-3 Power Snatch*
15 Box Jumps (24/20”) after each set of snatches
*Power Snatch increases each set:
Rx: 95/65, 115/75, 135/95, 155/105
Scaled: Reduced weight as needed

Extra Work
15 HSPU
8 Sandbag Cleans
Rest 1:00
12 HSPU
6 SB Cleans
Rest 1:00
9 HSPU
4 SB Cleans
Rest 1:00
6 HSPU
2 SB Cleans