09042019

Cycle 3, Week 3, Day 3

Warm-up
1:00 Squat Hold
then, 3 Steady Rounds
5 Behind the Neck Snatch Grip Strict Presses
2 Empty Bar MF Snatch Complex 2.0 reps
Row, Run, or Ski 200m

Strength
Misfit Snatch Complex 2.0
Every :90 for 9′
2 Rep @ 75%+ of 1RM
MF Snatch Complex 2.0:
Full Squat Snatch
Hang Squat Snatch
2 OHS

Met-Con
3 Rounds
15 Deadlifts (225/155#)
20 Toes to Bar
25 Hand Release Push-ups
Scaled:
15 Deadlifts (reduced weight)
20 Knees to Elbows or Knee Raises or Sit-ups
25 Scaled Push-ups

Extra
For Time
4km Ski