wearewhatwe

ATHLETE

A. 10 min to work up to ONE heavy set of 4 Deadlifts – Lift, control weight all the way to the floor, take your hands off the bar, put them back on and repeat. The goal is to lift the same weight you used for your set of 3 last week.
Warm up with light triples, moderate doubles, then heavy singles until your weight for the set of 4.

B. Every 2 minutes for 10 min (5 rounds)
2 High Hang (Power Position) Power or Squat Snatch @ 80%

C. 3 Rounds
100 Double-unders
20 KB SDLHP (72/55)

COMPETITOR

A. Work up to ONE heavy set of 4 deadlifts – Lift, control weight all the way to the floor, take your hands off the bar, put them back on and repeat. The goal is to lift the same weight you used for your set of 3 last week.
Warm up with light triples, moderate doubles, then heavy singles until your weight for the set of 4.

B. Pause power position snatch 7×2 @80-90% of the last clean rep you hit during test week – Drop, reset, and perform a perfect snatch DL between each rep.
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.

C. 6 Rounds
Run 400m
Rest 2 minutes

Then, depending on your weaknesses, choose ONE of the following:

D1. Met-Con
3 Rounds
100 Double-unders
20 SDLHP 115/75lbs

D2. EMOM 12 minutes
2 Weighted strict pull-ups AHAP