Tuesday 9/8/15

1. Warm-up

a. 200 m run

b. 3×15 GHD Sit Ups

2. Strength

Work up to ONE heavy set of 4 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 4. Use the same weight you used for the set of 3 last week.

3. Oly

Pause Low Hang Snatch 7×2 @80-90% 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/ 

4. Met-Con

For Time

12-9-6

Calories on Row

Thrusters 95/65lbs

Chest-to-Bar Pull Ups

Cool Down:  3 Position Lunge, Pigeon, Shoulder mob on the bands, Foam Roll