7 December 2015 7 December 2015
Monday 7 December 2015 '7 December 2015'

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Level 2

1. Warm-up
a. MisFit Shoulder Prep Circuit (https://www.youtube.com/watch?v=h0v8AwfHljY)
b. 3 Rounds
10 Empty bar high hang squat snatch
Run 200m

2. OLY
Power Snatch 5×5 @70% – Drop and reset each rep

3. Strength
Back squat 5×5 @90% of the 5RM you found last week
Be careful not to rush the sets, but also not to wait too long. Both can end up in failed reps.  Keep rest around 3 minutes.

4. Met-Con
3 Rounds
7 Power clean 225/145lbs
21 Toes to bar

5. Interval Work
4 Rounds
Row 600/500m
21 Burpees
21 Dumbbell push press 50’s/30’s
Rest 1 minute

Level 1

1. Warm-up
a. MisFit Shoulder Prep Circuit (https://www.youtube.com/watch?v=h0v8AwfHljY)
b. 3 Rounds
10 Empty bar high hang squat snatch
Run 200m

2. OLY
Power Snatch 5×5 @70% – Drop and reset each rep

3. Strength
Back squat 5×5 @90% of the 5RM you found last week
Be careful not to rush the sets, but also not to wait too long. Both can end up in failed reps.  Keep rest around 3 minutes.

4. Met-Con
3 Rounds
7 Power clean 185/120lbs
21 Toes to bar/Knee-ups

Base

1. Warm-up
a. MisFit Shoulder Prep Circuit (https://www.youtube.com/watch?v=h0v8AwfHljY)
b. 3 Rounds
10 Empty bar high hang squat snatch
Run 200m

2. OLY
Power Snatch 5×5 @70% – Drop and reset each rep

3. Strength
Back squat 5×5 @90% of the 5RM you found last week
Be careful not to rush the sets, but also not to wait too long. Both can end up in failed reps.  Keep rest around 3 minutes.

4. Met-Con
3 Rounds
7 Power clean 135/85lbs
21 Knee-ups

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