23 December 2015 23 December 2015
Wednesday 23 December 2015 '23 December 2015'

Level 2

1. Warm-up

a. 4 Rounds
30ft HS walk
30ft OH walking lunge w/45/25lbs plate
10 Strict ring dips

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

3. Met-Con
Row 2k for time!

4. Gymnastics/Accessory
AMRAP 7 minutes
Max unbroken sets of 7 kipping HSPU

Level 1

1. Warm-up
a. 4 Rounds
30 second HS hold
30ft OH walking lunge w/45/25lbs plate
5 Strict ring dips

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

3. Met-Con
Row 2k for time!

Base

1. Warm-up
a. 4 Rounds
1 minute plank hold
front rack walking lunge w/45/25lbs plate
5 bench dips

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

3. Met-Con
Row 1k for time!

Be Sociable, Share!