11-11-14

1. Warm Up
a. Misfit shoulder circuit
b. 3 rounds:
10 high hang squat snatch
12 pull-ups
= done

2. Push Jerk
5 x 5 @ 60% (190#)
= 190#

3. "Amanda"
9-7-5
MU
Squat Snatch (135)
= 3:11

4. 5 rounds:
6 c2b
6 cal row
9 c2b
9 cal row
12 c2b
12 cal row
**rest 1:30
= 18:03

5. 4 x 50 cal AB

**rest :60

= done

11-10-15

1. Warm Up
a. Hip Extension 1 x 15 then 3 x 10 hugging 45lbs plate
b. 3 rounds:
10 empty bar high hang squat cleans
5 kipping HSPU (3 sec hold at top each rep)
= done

2. "Misfit Clean Complex"
5 x 2 @ 80-90% of 1RM complex
= 225 x 3, 240 x 1, 255 x 1

3. Amrap 4 mins x 3
15 OHS (135)
15 Cal Row
**Rest 2 mins between amraps
= 2+16, 2+15, 2+15

4. Deadlift
5RM "pretty"
= 405#
*stupid jumps here. 135, 225, 315, 405

5. For time:
100 HSPU (kipping)
**everytime you break perform 30 DUs
= 6:48

11-9-15

1. Warm-Up
a. 3 x 10 Reverse Hypers
b. 3 rounds:
20 cal AB
10 thrusters (95)
= done

2. Power Snatch
5 x 5 @ 65%
= 155# across

3. Back Squat
5 x 5 @ 90%  of 5RM
= 340# across

4. Amrap 15:
40 WB (20#)
30 T2B
20 Cal row
= 3rds + 60

11-4-15

1. 3RFT:

6 c&j 185#

18 BF Burpees

= 4:49

Mobilize and stretched out. Deloading.

11-3-15

1. Snatch Grip DL + Low Hang Snatch (4in deficit)
 4 x 2 (Start @ 65% 1RM Snatch)
= 175#

2. Clean
4 x 3 (Start @ 70% clean)
= 235#

3. Romanian DL
4 x 5 (Work to 60% 1RM Snatch)
= 165#

4. For time:
60 DUs
30 Back Squat (155#)
40 DUs
20 Front Squat (155#)
20 DUs
10 OHS (155#)
= 4:10

11-2-15

1. Amrap 8:

50 cal row

30 WBs (20#)

10 MUs

= 1 round + 81 (1 MU)

2. Hang snatch from power position

5 x 2 @ 185# (speed and positioning)

= done

3. Death by...

Burpee MUs

= through the round of 6

4. 5RFT:

20 cal assault bike

20 push-ups

= 10:31