December 15, 2016

Strength:
2 Misfit Clean Complex every :90 for 9 Minutes (70%+ You can build throughout sets.)
Clean Complex, without dropping the bar perform: Power Clean Push Jerk Front Squat Hang Squat Clean Split Jerk

Met-Con:
“Swan”
27-21-15-9
Deadlift 225/155lbs
Chest to Bar Pull-Ups
*50 Double Unders after each completed round.

Mobility:
Standing Calf Stretch 2min/side
Seated Forward Fold 3min