A.
Four sets of:

Barbell or Dumbbell Push Press x 6-8 reps (heavy)

Single-Leg Box Step-Ups x 6-8 reps each @ 3011
(slowly descend from top of the box and gently tap your heal to the ground before ascending)

Single-Arm Dumbbell Row x 8-10 reps each arm @ 2110

Rest as needed!

B.
Three rounds for time of:

6 Burpees
9 Dumbbell ground to overhead
12 Dumbbell squats

3 Rounds for time :
400 m run
15 clean 60/40
400 m run
30 c2b
400 m run
15 Box jumps ![]

Pause power position clean 7×2 @80-90% of the last clean rep you hit during test week – Drop, reset, and perform a perfect clean DL between each rep. Jerk the last rep of each set.
Please refer back to http://misfitathletics.com/rest-day-cycle-1-olympic-lifting-explanationtutorial/ for an in depth explanation on the oly work we will be doing in this cycle. DO NOT jam the bar into your hip pocket and bounce it out so you can write a big number for your score. It’s time to start over and clean the movement up. Pause, exented through heels. No heaving.

A.
Four sets for quality and strength:

1. Deadlift x 5 (quality)
2. Plank from Elbows x 60 seconds
3. Dumbbell or Barbell Push Press x 8-10 reps

Rest as needed between sets!

B.
In teams of two, five rounds each, one working at the time:
Row 300m
10 Push-ups
30 Double under or 60 singles
If you are competing this weekend use moderate tempo!!

A.
Three sets of:
Bulgarian Split Squat x 8 reps each leg @ 30X1
Rest 45 seconds between legs, and 45 before moving on
Nose-to-Wall Handstand Hold x 60 seconds
Rest 60 seconds
Dumbbell External Rotations x 8 reps each @ 2020
Rest 60 seconds

B.
In teams of two, with only one partner working at a time…
Complete as many reps as possible in 6 minutes of:
Wall Ball Shots

Rest until the running clock reaches 8:00, and then…

Complete as many calories as possible in 6 minutes of:
Rowing on Concept 2

50 double unders
then
5 rounds for time
10 handstand push ups
10 box jumps @30/24
10 toes to bar
then
50 double unders

Muscle&Power

Warmup: 3x Good morning(10), Shoulder press(10), V-ups(10)
Skills: Snatch Pull
Strength: Find 5RM Snatch Pull

Wod: Time cap 22min

• OHS 10x
• DB Snatch 1+1, 2+2...10+10
• The Hollow / Arch Rock

B.
Every minute, on the minute, for 21 minutes:
Minute 1 – 30 Double-Unders + 10 Pull-Ups
Minute 2 – 10 Front-Racked Alternating Reverse Lunges (115/75 lbs)
Minute 3 – 12 Push Press (115/75 lbs)

When the clock hits 21:00, perform…

Three rounds for time of:
30 Double-Unders
10 Pull-Ups
10 Front-Racked Alternating Reverse Lunges (115/75 lbs)
12 Push Press (115/75 lbs)

Two persons per team.
Split reps anyhow.

800m run
30 kbs 24/16
30 wallballs 9/6
30 push ups
40 sit ups
50 air squats
60 double unders
21 cal row
21 thrusters 35/25
15 cal row
15 thrusters 35/25
9 cal row
9 thrusters 35/25
400m run
15 clean&jerks 35/25
400m run
15 clean&jerks 35/25

SKILLS DEVELOPMENT

KIPPING PULLUPS/T2B

5 RFT
15 BURPEES
10 DEADLIFT ( BODY WEIGHT)
15 T2B