Warm-up
Couch Stretch, 2min./side
-then-
4 Rounds:
15 Weighted Sit-ups
15 Box Jumps
Strength
Every 90sec. for 9min.
2 MisFit Clean Complex @70%+
LITE
Alternating Every 2min. for 12min.
6-8 DB Push Press
6-8 KB Single-leg Deadlift (each leg)
MetCon
RX
AMRAP 20 Minutes:
6 Hang Power Snatch, 115/75lbs
6/4 Bar Muscle-ups
200m Run
(RX+ 135/95lb snatch)
SCALED
AMRAP 20 Minutes:
6 Hang Power Snatch, 95/65lbs
12 CTB Pull-ups
200m Run
LITE
In teams of two, alternate rounds
8 Rounds For Time (4rnds each):
10 Plate Ground to OH
10 Box Jumps
1k Bike
Cool Down
Twisted Cross, 2min./side
Competition Side Work
Deadlift 3x12
(heavy, smooth, unbroken)
LITE Side Work
5 Rounds
60sec. Double-Under Practice
Rest 60sec.
