22 December 2015 22 December 2015
Tuesday 22 December 2015 '22 December 2015'

elizabeth1. Warm-up level 2
a. MisFit Shoulder Prep Circuit
b. 3 Rounds
10 Strict ring dips
200m run

2. OLY
Squat clean 3×5 @70-80% – Drop and reset each rep

3. Met-Con
For time:
Row 1k
30 Power cleans 135/95lbs
15 Muscle-ups

Extra, depending on your weaknesses, choose TWO of the following:

4-5a. Interval Work
5-4-3-2-1
OHS 205/135lbs
Rope climb
Rest 30 seconds

4-5b.
Run 2 miles

4-5c. Strength
3 Rounds
Max distance OH walking lunge 185/115lbs
Rest as needed between rounds

4-5d. Accessory
EMOM 20 minutes
Even: 10 GHD sit-ups
Odd: 15 Push-ups

1. Warm-up level 1
a. MisFit Shoulder Prep Circuit
b. 3 Rounds
5 strict ring dips
200m run

2. OLY
Squat clean 3×5 @70-80% – Drop and reset each rep

3. Met-Con
For time:
Row 1k
30 Power cleans 115/80lbs
15 chest to bar pullups 15 ring dips

1. Warm-up level 1
a. MisFit Shoulder Prep Circuit
b. 3 Rounds
10 bench dips
200m run

2. OLY
Squat clean 3×5 @70-80% – Drop and reset each rep

3. Met-Con
For time:
Row 1k
30 Power cleans 95/65lbs
15 ring rows 15 ring dips

Be Sociable, Share!