Happy Birthday Kelly 17 November 2015
Tuesday 17 November 2015 'Happy Birthday Kelly'

kelly1. Warm-up level 2
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
‘MisFit Snatch Complex’ 5×2 @80-90% of 1RM found during test week – drop and reset between full complexes
This will feel like conditioning, especially if you do it right. To clarify this will be five sets of squat snatch – OHS – hang squat snatch – OHS for a double, dropping the bar and resetting after the first “rep”. The weight is easier to lift the faster you do it, you’ll just have to deal with the ridiculous heart rate spike after.

3. Strength
Touch and go deadlift 1×5 @90% of the 5RM you found last week.
Yes, it’s only one set. Warming up should be light triples, moderate doubles, and a few heavy singles leading up to your one set. The deadlifting in this cycle is for athletes that struggle with heavy, in met-con, touch and go deadlifts.

4. Met-Con
AMRAP 3 minutes
DB snatch 70/53lbs
Does not have to be squat or alternating, get as many reps as you can in any way in 5 minutes.

rest 2 minutes then

run 1 mile
30 burpees
run 800
25 burpees
run 400
20 burpees
run 200
15 burpees


Assault Bike 1.5 miles
Row 600m
Assault Bike 1 mile
Row 400m
Assault Bike .5 miles
Row 200m
No rest. KTB.

4-5d. Accessory/Gymnastics
AMRAP 7 minutes
2 Muscle-ups
3 Muscle-ups
4 Muscle-ups
All sets must be separate and unbroken to count. Do not continue to climb the ladder, it’s 2-3-4, 2-3-4, 2-3-4, over and and over.

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