Tuesday 8/11/15

Cycle 1 Day 2

1. Warm-up

Dynamic warm-up

Burgener warm-up

2. Strength

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.

3. Oly

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.

4. Met-Con


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