Happy Veterans Day! Here's Coach Eric (top on left), Danny (lower left), and John (bottom right).
RX
1. Mobility
Twisted Cross, 2min./side
Saddle, 4min.
2. Warm-Up
5 Rounds
150m Row
25ft Duck Walk
3. Strength
Find 1RM “MisFit Snatch Complex”
All unbroken: squat snatch – overhead squat – hang squat snatch – overhead squat
4. MetCon
“Three Wise Men”
“Jeremy”
AMRAP 4:
5 Hang Squat Snatch, 135/95lbs
10 Lateral Barbell Burpees
2 minute rest
“Ben”
AMRAP 4:
10 Power Clean, 135/95lbs
20 Pull-Ups
2 minute rest
“Beau”
AMRAP 4:
15 Box Jump Overs, 24/20″
30 Wall balls, 20/14lbs
SCALED
1. Mobility
Twisted Cross, 2min./side
Saddle, 4min.
2. Warm-Up
5 Rounds
150m Row
25ft Duck Walk
3. Strength
Power Snatch + Overhead Squat 5x3
4. MetCon
“Three Wise Men”
“Jeremy”
AMRAP 4:
5 Hang Squat Snatch, 115/75lbs
10 Burpees
2 minute rest
“Ben”
AMRAP 4:
10 Power Clean, 115/75lbs
20 Assisted Pull-Ups
2 minute rest
“Beau”
AMRAP 4:
15 Box Jump Overs, 20/16″
30 Wall balls, 14/10lbs
COMPETITION
1. Side Work
800m walk with sled, 45/25lbs
Straps attached to a belt around waist. Don’t stop moving.
