Warm-up
Banded Super Front Rack, 2min./side
-then-
3 Rounds:
15 Box Jumps
15 Stationary OH Lunges
Strength
Find 1RM MisFit Clean Complex
(power clean, push jerk, front squat, hang squat clean, split jerk)
LITE
3 Rounds:
6-8 Push Press
20 Stationary OH Lunges
60sec. Double-under Practice
MetCon
RX
21-15-9 Reps For Time:
Hang Power Clean, 135/95lbs
Bar Facing Burpees
CTB Pull-ups
(RX+ 155/105lb power clean)
SCALED
21-15-9 Reps For Time:
Hang Power Clean, 115/75lbs
Burpees
Pull-ups
LITE
Alternating EMOM for 15min.
200/150m Row
2-4 Wall Walks
100m Run
Cool Down
Standing Straddle, 3min.
Competition Side Work
3 Rounds For Time:
60/45 Calorie Row
Rest 3min.
