2 November 2015 2 November 2015
Monday 2 November 2015 '2 November 2015'

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Level 2

Cycle 3 Test Week Day 1

1. Warm-up
a. Hip Extensions 1×15 then 3×10 hugging 45/25lbs plate
b. 3 Rounds
10 Empty bar high hang squat cleans
5 Kipping HSPU w/a 3 second hold at the top of each rep

2. Lift
Find 1RM ‘MisFit Clean Complex’
All unbroken: Power clean – push jerk – front squat – hang squat clean – split jerk

3. Met-Con
AMRAP 8 minutes
15/12 Calorie row
12 Deadlifts 275/185lbs
9 Strict HSPU

4. Gymnastics/Accessory
Not a test*
a. 6×12 Weighted hip extension (20-50lbs)
b. 10×5 Strict CTB pull-ups

Level 1

1. Warm-up

a. Hip Extensions 1×15 then 3×10
b. 3 Rounds
10 Empty bar high hang squat cleans
5 Handstand holds w/3 second hold at the top

2. Lift
Find 1RM ‘MisFit Clean Complex’
All unbroken: Power clean – push jerk – front squat – hang squat clean – split jerk

3. Met-Con
AMRAP 8 minutes
15/12 Calorie row
12 Deadlifts 185/125lbs
9 Kipping HSPU

Base

1. Warm-up

a. Supermans 1×15 then 3×10
b. 3 Rounds
10 Empty bar high hang squat cleans
10 planks holds for 15 seconds each

2. Lift
Find 1RM ‘MisFit Clean Complex’
All unbroken: Power clean – push jerk – front squat – hang squat clean – split jerk

3. Met-Con
AMRAP 8 minutes
10/8 Calorie row
12 Deadlifts 135/85lbs
9 HSPU on a box

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