Archive

Strength.

Back squat 5RM.

Conditioning.

8min amrap
6 hang cleans 60/40kg
8 toes to bar
10 box jump 24/20

Skill.

‘MISFIT Athletics Snatch Complex’
Snatch + Ohs + Hang snatch + Ohs. Build to max.

Conditioning.

3 x 3min amrap
5 front squat 70/45kg
7 chest to bar
9 push up

Rest 90sec btw each amrap. (Start where you finish)

Catch up/Skill work.

Conditioning.

10min amrap

10 alternating kettlebell cleans 24/16kg
10 kettlebell shoulder to overhead
10 box jump overs 24/20

Strength.

Push press 4RM.

Conditioning.

27-21-15-9
Deadlift @bodyweight
Bar facing jumping burpee

Conditioning.

20min amrap

50 wall ball 10’/9′ 9/6kg
100 double unders
25 toes to bar
10 snatch 52.5/35kg

Strength.

Front squat 3RM.

Conditioning.

5rft
20 kettlebell swings 24/16kg
15 kipping hspu
Rest 60sec after each rd.

Conditioning.

5min amrap
5 bench press bodyweight
1 rope climb
2min rest
5min amrap
10 toes to bar
5 box jump 30/24
2min rest
5min amrap
15-12-9
Power clean 60/40kg
Ring dips

Skill.

MisFit Clean Complex. Build to a max.

Power clean + Power jerk + Front squat + Hang clean + Split jerk.

Conditioning.
5rds for total reps.
30sec cal row
30sec rest
30sec thrusters 42.5/30kg
30sec rest
30sec kettlebell swings 24/16kg
30sec rest

Catch up or skill work.

Conditioning.

12min amrap
20 alternating kettlebell snatch 24/16kg
10 burpee box jump 24/20

Strength.

Back squat 5RM. Then 3×5@90% of 5RM

Conditioning.

3rft
10 deadlift 125/82.5kg
50 double unders