2018 Cycle 3 – Week 2 Day 3

Warm-up
Warm-up
Floss Shoulders
2 Steady Rounds:
20 Wallballs
30 Calorie Bike

Weightlifting
Push Jerk (5 x 5 @ 70%)
Misfit clean complex (EMOM for 10 Minutes @ 70% of Complex)
Strength
Find your 1RM “Misfit Clean Complex”
Power Clean, Push Jerk, Front Squat, Hang Squat Clean, Split Jerk

If your numbers are correct it will feel like a metcon

Metcon
Metcon
3 Rounds:
30 Single Arm Push Press 70/50lbs
(15 per side)
20 Toes to Bar
60′ Zig Zag Handstand Walk*
*Place a plate in a straight line every 10′ for 60′ and slalom back and forth for the distance of the walk.

Extra work
Metcon
Every 3 Minutes until failure
Run 200m
15 Deadlift 225/155lbs
4 Ring Dips
Add 4 additional Ring Dips each round
(4,8,12,etc…)
Metcon
Front Lever Hold
(Any Progression)
6 Rounds:
Accumulate :20
Rest 1-2 Mins