Begin MisFit Training

2/3/15
MisFit Training Day 1, Cycle 4 Day 7

1. Warm-up
150 cal on Assault Bike
Time- 24:00, Pace: 46-47 RPM, Distance: 7.0 miles

2.  MetCon
20 MU Ring Dips with band
30 Thrusters @70#
40 Barfing Burpees
50 Cal Row (3:50)

Time- 15:48

3.  Olympic Lifting
4 Touch & Go Squat Cleans @65-75%
6 x 90 sec. rest
4 @85/85/95/95/95/95# (65%=104#)

4.  Interval Work
3 min AMRAP   (1+10)
10 Power Snatch @75# 65#
10 C2B Pullups
1 minute rest
3 min AMRAP (2 rds)
8 Power Snatches @95# 55#
8 C2B Pullups
1 minute rest
3 min AMRAP (3 rds)
6 Power Snatches @105# 55#
6 C2B Pullups

5.  Skipped bitch work