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Warm-up
Coaches Choice

MetCon
For Time:
2000/1500m Row
EMOM 5 lateral burpees over rower

SCALED/LITE
-1500/100m Row
-EMOM 3 standard burpees

*Do not start with burpees.

Strength (optional)
Make up a lift you missed earlier in the week

A. Find 1RM “Misfit Clean Complex”
RX
Power Clean + Push Jerk + Front Squat + Hang Squat Clean + Split Jerk
SCALED
Power Clean + Push Jerk + Hang Squat Clean + Push Jerk

B. Find 5RM Back Squat

C. Find 1RM "MisFit Snatch Complex"
RX
Squat Snatch + Overhead Squat + Hang Squat Snatch + Overhead Squat
SCALED
Power Snatch + Overhead Squat + Hang Squat Snatch

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