RX
1. Mobility
Pigeon, 2min./side
Butterfly, 4min.
2. Warm-Up
3 Rounds
15 Calories on the Rower
10 Empty Bar Good Mornings
5 Gymnastic Kips
3. Strength
Every 3 minutes for 15 minutes (5sets)
"MisFit Clean Complex" x2 @80-90%
All unbroken: power clean – push jerk – front squat – hang squat clean – split jerk
Drop and reset between full complexes, each set should be heavier then last time
4. MetCon
AMRAP 20 minutes
15 Shoulder to OH, 95/65lbs
15 KB Swings, 53/35lbs
15 Lateral Bar Burpees
(RX+ 115/75lb STO)
SCALED
1. Mobility
Pigeon, 2min./side
Butterfly, 4min.
2. Warm-Up
3 Rounds
15 Calories on the Rower
10 Good Mornings w/ PVC
5 Gymnastic Kips
3. Strength
Power Clean + Front Squat 5x3
Push Jerk your 3rd rep of each set.
4. MetCon
AMRAP 20 minutes
15 Shoulder to OH, 75/55lbs
15 KB Swings, 44/26lbs
15 Burpees
COMPETITION
1. Side Work
21 Dumbbell thrusters, 55’s/35’s
6 rope climbs
Rest 2 minutes
15 Dumbbell thrusters, 55’s/35’s
4 rope climbs
Rest 1 minute
9 Dumbbell thrusters, 55’s/35’s
2 rope climbs
(RX+ legless rope climbs)
