RX
1. Mobility
Pigeon, 2min./side
Butterfly, 4min.
2. Warm-Up
AMRAP 7:00
8 Air Squats
8 HR Push-Ups
8 PVC Dislocates
3. Strength
Every 3 minutes for 15 minutes (5sets)
"MisFit Clean Complex" x2 @80-90%
All unbroken: power clean – push jerk – front squat – hang squat clean – split jerk
Drop and reset between full complexes.
4. MetCon
21-18-15-12-9 reps for time:
Sumo Deadlift High Pulls, 95/65lbs
Burpees to 6″ target
(RX+ 115/75lb SDHP)
SCALED
1. Mobility
Pigeon, 2min./side
Butterfly, 4min.
2. Warm-Up
AMRAP 7:00
8 Air Squats
8 HR Push-Ups on knees
8 PVC Dislocates
3. Strength
Power Clean + Front Squat 5x3
Push Jerk your 3rd rep of each set.
4. MetCon
21-18-15-12-9 reps for time:
Sumo Deadlift High Pulls, 75/55lbs
Burpees
COMPETITION
1. Side Work
AMRAP 4 minutes x3
15 Overhead Squat, 115/75lbs
15 Calorie Row
Rest 2 minutes between AMRAPS
(RX+ 135/95lb OHS)
