4 November 2015 4 November 2015
Wednesday 4 November 2015 '4 November 2015'

12112039_10206296893126716_2024610521771752778_n1. Warm-up level 2
a. MisFit Shoulder Prep Circuit
b. 3 Rounds
10 High hang squat snatch w/empty bar
1 Alec Smith complex

2. Lift
Find 1RM ‘MisFit Snatch Complex’
Snatch – OHS – Hang Snatch – OHS

3. Met-Con
4 Rounds
Run 400m
50 Wallballs 30/20lbs
25 Toes to bar

4. Extra
20 Minute walk with sled – Straps attached to a belt around waist – Keep weight very light and pace casual. Don’t stop moving.
Not a test.

1. Warm-up level 1
a. MisFit Shoulder Prep Circuit
b. 3 Rounds
10 High hang squat snatch w/empty bar
2 c2b plus 1 ttb

2. Lift
Find 1RM ‘MisFit Snatch Complex’
Snatch – OHS – Hang Snatch – OHS

3. Met-Con
4 Rounds
Run 400m
40 Wallballs 20/14lbs
20 Toes to bar

1. Warm-up Base
a. MisFit Shoulder Prep Circuit
b. 3 Rounds
10 High hang power snatch w/empty bar
2 ring rows 2 knee ups

2. Lift
Find 1RM ‘MisFit Snatch Complex’
Snatch – OHS – Hang Snatch – OHS

3. Met-Con
4 Rounds
Run 400m
30 Wallballs 20/14lbs
15 knee ups

Be Sociable, Share!