Warm-up
2 Rounds:
400m Run
30 Alt. Jumping Lunges
Strength
Find 1RM MisFit Snatch Complex
(squat snatch, overhead squat, hang squat snatch, overhead squat)
LITE
3 Rounds:
6-8 KB Romanian Deadlifts
10-12 Single-leg Hip Bridge (each side)
100ft. DB Suitcase Carry (each arm)
MetCon
RX
For Time:
75 Wallballs, 20/14lb
75 Box Jump-overs, 24/20″
800m Run
(RX+ 100 WB, 100 BXJO)
SCALED
For Time:
75 Wallballs, 14/10lb
75 Box Jump-overs, 20/16″
600m Run
LITE
3 Rounds For Time:
200m Run
12 Alt. Single-arm DB Snatches
Competition Side Work
AMRAP 2 Minutes x3
Max Strict Handstand Push-ups
(rest 2min. between AMRAP's)
