RX

1. Mobility
Half Front Split, 2min./side
Saddle, 4min.

2. Warm-up
5 Rounds
150m Row
25ft Duck Walk

3. Strength
Find 1RM "MisFit Snatch Complex"
squat snatch - overhead squat - hang squat snatch - overhead squat

4. MetCon
4 Rounds
400m Run
40 Wallballs, 20/14lbs
20 Toes to bar
(RX+ 30/20lb WB)

SCALED

1. Mobility
Half Front Split, 2min./side
Saddle, 4min.

2. Warm-up
5 Rounds
150m Row
50ft Walking Lunge

3. Strength
Power Snatch + Overhead Squat 5x3

4. MetCon
4 Rounds
300m Run
40 Wallballs, 14/10lbs
20 Hanging Knee Raises

1. Side Work
5-4-3-2-1
OHS, 165/110lbs
Rope climb
Rest 30 seconds
(RX+ 205/135lb OHS)