RX
1. Mobility
Couch Stretch, 2min./side
Standing Straddle, 4min.
2. Warm-up
3 Slow Rounds
Row 300m
15 Abmat Sit-ups
3. Strength
Find 1RM "MisFit Clean Complex"
all unbroken: power clean – push jerk – front squat – hang squat clean – split jerk
4. MetCon
Maintain 1:50/2:05 500m pace on the rower as long as possible
If you cannot do so for over 5 minutes, scale your pace. If you drop just below 1:50/2:05 for a second by accident and jump right back up above, you are not done. Just don’t do it on purpose.
(RX+ 1:40/1:55 500m pace)
(RX++ 400/200 watts on assault bike)
SCALED
1. Mobility
Couch Stretch, 2min./side
Standing Straddle, 4min.
2. Warm-up
3 Slow Rounds
Row 300m
15 Abmat Sit-ups
3. Strength
Power Clean + Front Squat 5x3
Push Jerk your 3rd rep of each set.
4. MetCon
Maintain 2:00/2:15 500m pace on the rower as long as possible
If you cannot do so for over 5 minutes, scale your pace. If you drop just below 2:00/2:15 for a second by accident and jump right back up above, you are not done. Just don’t do it on purpose.
COMPETITION
1. Side Work
AMRAP 7 minutes
Max unbroken sets of 5 kipping HSPU
(RX+ max UB sets of 7)
