RX
1. Mobility
Pigeon, 2min./side
Butterfly, 4min.
2. Warm-Up
5 Rounds
5 Pull-Ups
10 Squats
15 Double-unders
3. Strength
Every 3 minutes for 15 minutes (5sets)
“MisFit Snatch Complex” x2 @80-90%
All unbroken: squat snatch – overhead squat – hang squat snatch – overhead squat
Drop and reset between full complexes.
4. MetCon
For Time:
45 Burpees to 6" target
Row 600m
30 Burpees to 6" target
Row 400m
15 Burpees to 6" target
Row 200m
SCALED
1. Mobility
Pigeon, 2min./side
Butterfly, 4min.
2. Warm-Up
5 Rounds
5 Assisted Pull-Ups
10 Squats
30 Single-unders
3. Strength
Power Snatch + Overhead Squat 5x3
4. MetCon
For Time:
45 Burpees
Row 400m
30 Burpees
Row 200m
15 Burpees
Row 100m
COMPETITION
1. Side Work
3 Rounds
30 Alternating Pistols
15 Hurdle Jumps, 30/24″
Rest 3 minutes
(RX+ 36/28" hurdle jump)
