2018 Cycle 3 – Week 4 Day 3

Warm-up
Warm-up
Floss
Elbow/Bicep
4 Steady Rounds:
10 Dumbbell Push Press
15 Calorie Row

Weightlifting
Push Jerk (5 x 4 @ 80%)
Misfit clean complex (2 Misfit Clean Complex 70%+ of 1RM)
Power Clean, Push Jerk, Front Squat, Hang Squat Clean, Split Jerk

Every :90 for 9 Minutes
You can build throughout sets.

Metcon
Metcon
AMRAP 10 Minutes
100′ Slam ball Carry 100/50lbs
21 Kettlebell Swings 70/53lbs

If there is not enough bags, goblet carry a kettle bell.
10′ is 1 rep. so 100′ will be 10 reps.

Extra work
Metcon
5 Rounds:
15 Push Press 155/105lbs
20 Pistols
Run 400m
Rest 2:00
Metcon
Front Lever Hold
(Any Progression)
10 Rounds
:15 On
:45 Off