8/12 test week

Unrated – Level 3

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Warm-up

2 Steady Rounds

Bike 1k on AAB/400m row/run

20 Alt Jumping Lunges

20 Banded Good Mornings

Mobility

Couch

Weightlifting

Misfit Clean Complex 2.0 (1 rep max 10 minutes )

Power Clean

Hang Power Clean

Squat Clean

Hang Squat Clean

Split Jerk

Metcon

2019 misfit cycle 3 test week day 1 (Time)

30 Hang Power Cleans 155/105lbs

50 Wallballs 20/14lbs

Run 800m

50 Wallballs

30 Hang Power Cleans 155/105lbs

14 Minute Cap
Scale weight or distance of the run