Saturday 9/12/15

1. Warm-up

3 Rounds

20 Wallballs

10 Horizontal Ring Rows

15 Band Pull Aparts

2. Strength

a. No bounce bench press – 5×5 @60% – Slow on the way down, explosive on the way up.

We’re getting ready to retest that 1RM. Press that bar off your chest as fast as you can.

3. Oly

Pause low hang clean 7×2 @80-90% of the last clean rep you hit during test week – Drop, reset, and perform a perfect clean DL between each rep. Jerk the last rep of each set.

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. 

4. Met-Con

AMRAP 20 Minutes

Row 500m

10 Burpee Pull-ups

20 Push Jerks 135/95

60 Double Unders