23 September 2015 23 September 2015
Wednesday 23 September 2015 '23 September 2015'

10152666_10151948391897301_1440247253_n1. Warm-up level 2
a. 2 Rounds
MisFit Shoulder Prep Circuit (https://www.youtube.com/watch?v=h0v8AwfHljY)
b. AMRAP 4 minutes
10 Calorie row
10 Empty bar thrusters

2. Strength
SPEED Back Squat – 6×3 @60%
Controlled on the way down, explosive on the way up.

3. OLY
Split Jerk 6×3 @70% –

4. Metcon
3 Rounds
20 thrusters 75/55
15 Toes to bar
Rest 2 minutes
3 Rounds
15 thrusters 75/55
10 Toes to bar
Rest 2 minutes
3 Rounds
10 thrusters 75/55
5 Toes to bar

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

4a.
4 Rounds
50′ HS walk
15 Ring dips
10 Push jerk 165/110lbs*
*Push jerk weight increases 20/10lbs each round

4b.
5 Rounds
Swim 50m
15 Dumbbell thrusters 40/25lbs

4c.
Accumulate 7 minutes of wall-sits at parallel – hands must stay above hips.
1. Warm-up level 1
a. 2 Rounds
MisFit Shoulder Prep Circuit (https://www.youtube.com/watch?v=h0v8AwfHljY)
b. AMRAP 4 minutes
10 Calorie row
10 Empty bar thrusters

2. Strength
SPEED Back Squat – 6×3 @60%
Controlled on the way down, explosive on the way up.

3. OLY
Split Jerk 6×3 @70% –

4. Metcon
3 Rounds
20 thrusters 75/55
15 Toes to bar
Rest 2 minutes
3 Rounds
15 thrusters 75/55
10 Toes to bar
Rest 2 minutes
3 Rounds
10 thrusters 75/55
5 Toes to bar

1. Warm-up Base
a. 2 Rounds
MisFit Shoulder Prep Circuit (https://www.youtube.com/watch?v=h0v8AwfHljY)
b. AMRAP 4 minutes
10 Calorie row
10 Empty bar thrusters

2. Strength
SPEED Back Squat – 6×3 @60%
Controlled on the way down, explosive on the way up.

3. OLY
Split Jerk 6×3 @70% –

4. Metcon
3 Rounds
20 thrusters 45/35
15 knee ups
Rest 2 minutes
3 Rounds
15 thrusters 45/35
10 knee ups
Rest 2 minutes
3 Rounds
10 thrusters 45/35
5 knee ups

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