2018 Cycle 3 – Week 3 Day 3

Warm-up
Warm-up
Floss Elbows/Biceps
2 Steady Rounds:
Bike 30 Cals
15 Dumbbell Push Press

Weightlifting
Push Jerk (5 x 4 @ 75%)
misfit Snatch Complex (Every 90s for 9 minutes @ 70% Complex)
. Strength
1RM Misfit Snatch Complex
Squat Snatch, Overhead Squat, Hang Squat Snatch, Overhead Squat
Check out the Snatch Complex HERE

Metcon
Metcon
5 Rounds:
80′ Dumbbell Front Rack Walking Lunge 50/35lbs
6 Sandbag/D-Ball Cleans 100/50lbs

Extra work
Metcon
Hanging L-Sit Hold
6 Rounds:
:30 On
:90 Of
Metcon
6 Rounds:
3 Bar Muscle Ups
6 Handstand Push-Ups
9 Kettlebell Swings 70/53lbs
Rest 2:00 (After completing 6th round.)

*Repeat for 5 Rounds

Rest 2:00

*Repeat for 4 Rounds

there is a total of 15 rounds you are doing.