RX
1. Mobility
Half Front Split, 2min./side
Puppy Dog, 4min.
2. Warm-Up
3 Rounds
12 KB Swings
12 HR Push-ups
12 Wall-ball
3. Strength
Find 1RM “MisFit Clean Complex”
All unbroken: power clean – push jerk – front squat – hang squat clean – split jerk
4. MetCon
AMRAP 8 minutes
15/12 Calorie Row
12 Deadlifts, 205/145lbs
9 Handstand Push-ups
(RX+ 275/185lb DL & strict HSPU)
SCALED
1. Mobility
Half Front Split, 2min./side
Puppy Dog, 4min.
2. Warm-Up
3 Rounds
12 KB Swings
12 HR Push-ups on Knees
12 Wall-ball
3. Strength
Power Clean + Front Squat 5x3
Push Jerk your 3rd rep of each set.
4. MetCon
AMRAP 8 minutes
15/12 Calorie Row
12 Deadlifts, 185/135lbs
9 Ring Push-ups
COMPETITION
1. Side Work
For Quality Reps:
a. 6×12 hip extensions
(RX+ hug a plate, 35/15lbs)
b. 10×3 Strict CTB pull-ups
(RX+ 5 reps)
