12/28/16

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MFT #1095

BASIC

levels

The Accessory Test for MFT #1095 is as much about good positioning as it is shoulder endurance. Matt and Caroline cover a few tips that might help you PR this piece during this retest. Good Luck!

2017 Cycle 3 –ReTest Week Day 3

Compare to MFT #1060

Miss the Cycle 3 Podcast? Check it out HERE

1. Warm-up

Floss Quads Above the Knee

Then

2 Steady Rounds

Bike 1k

30 Alt Jumping Lunges

2. OLY

1RM MisFit Snatch Complex

Without dropping the bar perform 1 Squat Snatch, 1 Overhead Squat, 1 Hang Squat Snatch, 1 Overhead Squat

Going light working back from back tweak:

65, 75, 85, 95

3. Met-Con

For Time:

100 Wallballs 20/14lb 10ft

100 Box Jump Overs 24/20″

Run 800m

Time: 12:56

Wb 50-25-25

Bjo as ub step ups

Run in sub 3

4. Accessory 

3 Rounds:

AMRAP 2 Minutes:

Max Rep Strict Handstand Push-Ups

Rest 2:00

R1: 14

R2: 11

R3: 8