RX
1. Mobility
Couch Stretch, 2min./side
Standing Straddle, 4min.
2. Warm-Up
EMOM 5:00
5 Burpees
10 Box Jumps
3. MetCon
AMRAP 4 minutes x3
90 Double-unders
30 Kettlebell Swings, 53/35lbs
15 Toes to Bar
Rest 2 minutes between AMRAPs
(RX+ 70/53lb KB)
4. Optional
Make up a lift you missed earlier in the week
A. Back Squats 5x5 @90% of your 5RM
B. "MisFit Clean Complex" 5x2 @80-90%
C. Power Snatch 5×5 @65%
SCALED
1. Mobility
Couch Stretch, 2min./side
Standing Straddle, 4min.
2. Warm-Up
EMOM 5:00
5 Burpees
10 Box Jumps
3. MetCon
AMRAP 4 minutes x3
180 Single-unders
30 Kettlebell Swings, 44/26lbs
15 Hanging Knee Raises
Rest 2 minutes between AMRAPs
4. Optional
Make up a lift you missed earlier in the week
A. Back Squats 5x5
B. Power Clean + Front Squat 5x3 (PJ 3rd rep of each set)
C. Power Snatch 5x3
