08212019

20
Aug

08212019

Cycle 3, Week 1, Day 3

Warm-up
2 Rounds, Groups of 3, Rotating Every Minute
P1: 1′ Row, Increasing Pace
P2: 10 Empty Bar Pause OH Squats + Squat Hold (w/o barbell)
P3: 10 Strict Pull Ups + Dead hang for remainder of minute
then,
MF Snatch Complex 2.0 Empty BB Warm-up, 3 Reps
Add slight weight complete complex again

Strength
Misfit Snatch Complex 2.0
10′ EMOM
1 Rep @ 70%+ of 1RM
Snatch Complex 2.0:
Squat Snatch
Hang Squat Snatch
2 x OHS

Met-Con
“Mini Pennies”
6 Squat Cleans (165/110#)
9 Chest to Bar Pull Ups
200m Run
6 Squat Cleans (165/110#)
9 Chest to Bar Pull Ups
200m Run
6 Squat Cleans (165/110#)
9 Chest to Bar Pull Ups
200m Run
6 Squat Cleans (165/110#)
9 Chest to Bar Pull Ups

Extra
Every 5′ for 15′
10 Devils Press (35/25s)
40 Wallballs (20/14#)
10 Devils Press (35/25s)