Warm-up
Coaches Choice
MetCon
For Time:
2000/1500m Row
EMOM 5 lateral burpees over rower
SCALED/LITE
-1500/100m Row
-EMOM 3 standard burpees
*Do not start with burpees.
Strength (optional)
Make up a lift you missed earlier in the week
A. Find 1RM “Misfit Clean Complex”
RX
Power Clean + Push Jerk + Front Squat + Hang Squat Clean + Split Jerk
SCALED
Power Clean + Push Jerk + Hang Squat Clean + Push Jerk
B. Find 5RM Back Squat
C. Find 1RM "MisFit Snatch Complex"
RX
Squat Snatch + Overhead Squat + Hang Squat Snatch + Overhead Squat
SCALED
Power Snatch + Overhead Squat + Hang Squat Snatch
