Wednesday 13/4/16

Misfits #904

1. Warm-up
3 Slow Rounds
20 Band Pull-a-parts
20 Narrow Grip OHS w/ empty bar
10 GHD Sit Ups

2. Strength
3RM Shoulder to Overhead from blocks
Must be done in 30 seconds (can drop and re-rack between reps)
60kg

3. Met-Con
AMRAP 7 Minutes
Climb the ladder:
1 Thruster 135/95lbs
1 Muscle Up
2 Thruster
2 Muscle Ups
3 Thruster
3 Muscle Ups
finished 6 thruster


———————————————-

Warm-up 3x
20 jumping jacks
10 squats

HPC 2x
5 clean dl
5 hang clean high pull
5 hang power clean

Hang Power Clean + Split Jerk
emom 14
2 hpc + 1 jerk
*increase weight every 2nd set
last 2 sets 65kg 🙂

Metcon (Time)
15 burpees otb
30 t2b
45 hspu
60 hpc 42.5/30
RX 9:26
Yes, I did this, felt better today and it was awesome exhausting… 😉

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