Friday 9/9/16

I could not do all pieces of the misfits program because of the time it takes…, I taught the kids in between and decided to skip the bitch work – 45m run would have taken too long.

1. Warm-up
3 Steady Rounds:
Row 500m
15 Push Ups

2. Strength
Back Squat – 3×3 @75%

3. Bitch Work
– not done today-

4a. Met-Con
5 Rounds for Time:
60 Double Unders
10 Strict Pull Ups
10 Bench Press 155/105lbs

300m run
10 goblet squats
10 swings
10 ring rows

2min partner split stretch
2min partner shoulder stretch

Clean + Jerk 2x
3 clean deadlift
3 clean high pull
3 muscle clean
3 power clean
3 clean
3 split jerk

Clean and Jerk (30×1)
5min warm up
e30sec for 15min
I. 1 clean + jerk
*@70% of 1RM clean & jerk
I took 55kg, it was really hard…!!!!!

Metcon (No Measure)
8x100m sprint
100m jog rest


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