7 November 2016 7 November 2016
Monday 7 November 2016 '7 November 2016'

15002396_10210225088571084_7243666439141990496_oBrand new cycle starts today!

1. Warm-up
3 Steady Rounds:
15 Box Jumps
15 OH Walking Lunge Steps

2. OLY
1RM MisFit Clean Complex
Without dropping the bar perform 1 Power Clean, 1 Push Jerk, 1 Front Squat, 1 Hang Squat Clean, 1 Split Jerk

3. Met-Con level 2
For Time:
21-15-9
Hang Power Clean 155/105lbs
Bar Facing Burpee
Chest to Bar Pull-Ups

3. Met-Con level 1
For Time:
21-15-9
Hang Power Clean 135/85lbs
Bar Facing Burpee
Pull-Ups

3. Met-Con Base
For Time:
21-15-9
Hang Power Clean 95/65lbs
Bar Facing Burpee
horizontal ring rows or jumping pullups

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