Warm-up
Foam Roller Quad Smash, 2min./side
-then-
2 Rounds:
400m Run
30 Alt. Jumping Lunges
Strength
Find 1RM MisFit Snatch Complex
(squat snatch, overhead squat, hang squat snatch, overhead squat)
LITE
Every 3 Minutes For 15 Minutes:
4-6 Front Squats
MetCon
RX
For Time:
75 Wallballs, 20/14lb
75 Box Jump-overs, 24/20″
800m Run
(RX+ 100 WB, 100 BXJO)
SCALED
For Time:
75 Wallballs, 14/10lb
75 Box Jump-overs, 20/16″
600m Run
LITE
AMRAP 3 Minutes x3
500m Row
Max Alt. DB Snatch in remaining time
(rest 3min. between AMRAP's)
Cool Down
Saddle, 3min.
Competition Side Work
AMRAP 2 Minutes x3
Max Strict Handstand Push-ups
(rest 2min. between AMRAP's)
