Warm-up
3 Rounds:
15 Box Jumps
15 Stationary OH Lunges
Strength
Find 1RM MisFit Clean Complex
(power clean, push jerk, front squat, hang squat clean, split jerk)
LITE
Spend 15min. working on a weakness
Examples: double-unders, kipping, handstands.
MetCon
RX
21-15-9 Reps For Time:
Hang Power Clean, 135/95lbs
Bar Facing Burpees
CTB Pull-ups
(RX+ 155/105lb power clean)
SCALED
21-15-9 Reps For Time:
Hang Power Clean, 115/75lbs
Burpees
Pull-ups
LITE
For Time:
5k Row
Competition Side Work
3 Rounds For Time:
60/45 Calorie Row
Rest 3min.
