RX
1. Mobility
Half Front Split, 2min./side
Saddle, 4min.
2. Warm-up
3 Rounds
Row 300m
6 Lateral Burpees over the Rower
3. Strength
Every other minute on the minute for 10 minutes (5 rounds)
2 "MisFit Clean Complexes" @80-90%
All unbroken: power clean – push jerk – front squat – hang squat clean – split jerk
Drop and reset between full complexes, the goal here is to finish all sets starting every other minute, if that is possible at the percentages use them. If not, scale weight down.
4. MetCon
21-15-9
Deadlift, 185/135lbs
DB Thrusters, 45/25lbs
Toes to Bar
(RX+ 225/155lb DL)
SCALED
1. Mobility
Half Front Split, 2min./side
Saddle, 4min.
2. Warm-up
3 Rounds
Row 300m
6 Burpees
3. Strength
Power Clean + Front Squat 5x3
Push Jerk your 3rd rep of each set.
4. MetCon
21-15-9
Deadlift, 155/105lbs
DB Thrusters, 35/15lbs
Hanging Knee Raises
COMPETITION
1. Side Work
3 Rounds
40ft HS walk
10 Touch and go squat snatch 115/75lbs
40ft HS walk
Rest 2 minutes
(RX+ 145/100lb snatch)
