Wednesday 1/13/16

Cycle 4 Test Week Day 3

1. Warm-up
3 Rounds:

20 walking lunges

10 HRPU

200 m run

Sampson stretch, butterfly, seated straddle, Pigeon, Puppy Dog, PVC pass thru's

2. Lift
‘MisFit Front Squat Test’
Every 30 seconds until failure: 1 front squat
Men start at 225 and increase 10lbs each interval, ladies 175lbs adding 5lbs. Hopefully you have someone around to take care of the weights for you.

3. Met-Con
‘13.4’
AMRAP 7 minutes – Climb the ladder
3 Clean and jerk 135/95lbs
3 Toes to bar
6 Clean and jerk 135/95lbs
6 Toes to bar
9 Clean and jerk 135/95lbs
9 Toes to bar
Etc.