Cycle 1 Day 2
Work up to ONE heavy set of 3 deadlifts – Lift, control weight all the way to the floor, take your hands off the bar, put them back on and repeat
Warm up with light triples, moderate doubles, then heavy singles until your chosen weight for the set of 3.
Pause power position snatch 6×3 @70-80% of the last clean rep you hit during test week – Drop, reset, and perform a perfect snatch DL between each rep.
Please refer back to http://misfitathletics.com/rest-day-cycle-1-olympic-lifting-explanationtutorial/ for an in depth explanation on the oly work we will be doing in this cycle. DO NOT jam the bar into your hip pocket and bounce it out so you can write a big number for your score. It’s time to start over and clean the movement up. Pause, exented through heels. No heaving.
AMRAP 12 Minutes
6 Muscle-ups or scaled: 6 strict dips
12 Front squats 135/95lbs
15 Calorie row
Cool Down: On your own, leg swings, hip opener on the wall, piriformis stretch, foam roll and lacrosse ball smash