Monday, December 11th 2017

New Cycle: Testing Day 1

1. Strength

Find a 1RM "Misfit Clean Complex"

Power Clean, Push Jerk, Front Squat, Hang Squat Clean, Split Jerk

2.  Conditioning

Complete as many rounds as possible in 10 mins of:
15 Sumo Deadlift High-pulls, 95/65 lbs
15 Handstand Push-ups (scale to push ups)
15 Hang Power Snatches, 95/65 lbs

Tuesday, November 21st 2017

1. Strength

Push Press 4x2 at 90% 1RM

2. Conditioning

Complete as many rounds as possible in 10 mins of:
3 Handstand Push-ups
3 Dumbbell Snatches, 50/35 lbs
6 Handstand Push-ups
6 Dumbbell Snatches
9 Handstand Push-ups
9 Dumbbell Snatches
12 Handstand Push-ups
12 Dumbbell Snatches
15 Handstand Push-ups
15 Dumbbell Snatches
18 Handstand Push-ups
18 Dumbbell Snatches
21 Handstand Push-ups
21 Dumbbell Snatches

scale to push ups, climb as high as possible in 10  minutes

Friday, October 29th 2017

1. Strength

Deadlift : 5x3

2. Conditioning

For 3 cycles:
AMRAP in 4 mins of:
30 Wall Balls, 20/14 lbs
15 Toes-to-bars
20 Wall Balls, 20/14 lbs
10 Toes-to-bars
10 Wall Balls
5 Toes-to-bars

Rest 2 mins between each cycle.
For each cycle restart the AMRAP