2018 Cycle 3 – Week 5 Day 3

Warm-up
Warm-up
Floss Hips
4 Steady Rounds:
10 Box Step Ups with Dumbbells
Bike 8 Cals

Weightlifting
Push Jerk (5 x 3 @ 85%)
misfit Snatch Complex (3 Misfit Snatch Complex 70%+ of 1RM)
Squat Snatch, Overhead Squat, Hang Squat Snatch, Overhead Squat

Every 2 mins for 8 minutes

Metcon
Metcon
3 Rounds:
7 Muscle Ups
80′ Handstand Walk
7 Squat Clean and Jerk 225/155lbs

Extra work
Metcon
4 Rounds:
AMRAP 2 Minutes
DB Thrusters 50/35lbs
Max Double Unders in remaining time.
Rest 2:00
*Thrusters
R1 – 25
R2 – 20
R3 – 15
R4 – 10
Metcon
L-Sit Hold on Rings:
4 Max Effort Holds
Rest 2-3 Minutes.